Incline Chest Press Machine

Muscles Incline Chest Press Machine Works

Muscles used

• Upper pecsupper chest just below the collarbones
• Tricepsback of the upper arms
• Front deltsfront of the shoulders
• Serratus anteriorsaw-shaped muscle along the side of the ribs under the armpit

Main muscleSit in the machine and press the handles forward in front of your upper chest as your elbows extend. The main muscle driving this movement is your upper pecs. Your upper pecs press your arms forward and upward to drive the handles away.

Supporting musclesTriceps help extend your elbows, front delts lift your arms, and serratus stabilizes your shoulder blades.

How it should feelFeel your upper chest tighten below your collarbone as you push. At the top, your upper chest should contract.

Signs you're offIf the seat is too low, you might feel it more in your shoulders or mid-chest. If your shoulders roll forward, you won’t feel it as much in your upper chest.

Remember thisAdjust the seat so the handles are below your collarbone, and push forward using your upper chest.

Setting Up for Incline Chest Press Machine

Setup orderSet the backrest to about 30–45° → Set the handles just below collarbone height → Check that you can reach the handles

• Seat height and backrest angle

  Set it like thisSet the backrest to about 30–45°, then set the seat so the handles sit in front of the area just below your collarbones.

  How to checkThe handles should sit just below your collarbones, not above your shoulders or below your solar plexus.

Watch out forAvoid setting the backrest too upright, setting the handles too high or low, or needing to lift your back to reach them.

Stance for Incline Chest Press Machine

Foot widthSit with your hips against the seat, and place your feet on the footrests or floor.

Where your weight goesKeep your hips and back against the pads, and use your feet for support.

Upper body positionAdjust the seat so the handles are in front of your upper chest.

Why it mattersIf the seat height is off, your shoulders may feel uncomfortable and it becomes harder to press the handles steadily.

How to Grip for Incline Chest Press Machine

Grip typeHold the machine handles with your palms facing forward.

Grip widthHold the same position on both handles, so one hand is not farther in or out than the other.

How hard to gripPlace the handles on the thick lower part of your palms near your wrists, and keep the backs of your hands in line with your forearms.

The Key Point for Incline Chest Press Machine

Place your back against the pad and push the handle steadily toward your upper chest.

Think of it like thisBack on the pad, handle forward and backward

Before the fixMy shoulders roll forward, or only my arms get tired first.

After the fixThe body is stable, and the handle moves without wobbling.