Incline Machine Chest Press

Muscles worked

• ChestPecsPrimary
• Front deltsFront of the shouldersPrimary
• TricepsBack of the upper armSecondary

How to do it

1. Set the machine. Adjust the seat and pads so the joint that moves lines up with the machine pivot, then pick the weight.
2. Shoulder blades back and down, chest up towards the load.
3. Lower to the upper chest, elbows under the wrists.
4. Press up in a slight arc over the shoulders.
5. Control every rep. Breathe out through the hardest part and stop the set when your form changes.

Common mistakes

• Bench angle too steep. A steep bench turns it into a shoulder press; use the angle the exercise names.
• Bouncing at the bottom. Lower under control.

Machine busy? Try one of these

• Decline Push-UpBodyweight + Bench
• High-Incline Smith PressSmith machine + Bench
• Incline Barbell Bench PressBarbell + Bench
• Incline Dumbbell PressDumbbell + Bench
• Smith Machine Incline PressSmith machine + Bench
• Landmine PressLandmine