Incline Machine Press

Equipment

Also known as

How to do it

Adjust the seat so the handles line up with your upper chest. Sit with your back against the pad, your feet flat, and your shoulder blades drawn back.

1. 1.Grip the handles just wider than your shoulders with your wrists straight.
2. 2.Press the handles forward and up until your arms are nearly straight.
3. 3.Keep your shoulder blades against the pad as you press, without letting your shoulders roll forward.
4. 4.Pause briefly at the top.
5. 5.Lower the handles slowly until your hands are back near your upper chest, then press again.

Common mistakes

• Lifting your hips or arching your lower back off the pad.
• Setting the seat so the handles line up with your lower chest, which makes it more like a flat press.
• Locking your elbows hard at the top.
• Rushing the lowering half of the rep.

Variations

Single-arm incline press

Press one handle at a time on a machine with independent arms. This helps even out a weaker side.

Neutral-grip incline press

Use the vertical handles if the machine has them. Your elbows stay closer to your body and the triceps do a little more.

Alternatives

• Incline Bench Press: The barbell version on an incline bench.
• Incline Dumbbell Bench Press: An incline press with dumbbells, where each arm works on its own.
• Chest Press Machine: The flat machine press for the middle of the chest.
• Low-to-High Cable Fly: A cable fly that targets the upper chest without pressing.

Related exercises

Incline Dumbbell FlyUpper chestAb Crunch MachineAbsAssisted Dip MachineChestAssisted Pull-up MachineLats, Biceps, Upper backBack ExtensionLower back, Glutes, HamstringsBelt SquatQuads, Glutes, Hamstrings