Chest / Beginner / Compound (multi-joint)

Incline Chest Press Machine

A seated incline machine press that targets the upper chest and front delts.

At a glance

Primary

Chest, Front delts

Secondary

Triceps

Equipment

Machines

Movement pattern

Horizontal push

Level

Beginner

Type

Chest, Compound (multi-joint)

How to do it

1. Adjust the seat so the handles line up with your upper chest and sit with your back against the pad.
2. Grasp the handles with an overhand grip.
3. Press the handles up and forward until your arms are extended.
4. Return slowly until the handles are back beside your chest.

Tips

• Do not lock the elbows at the top.
• Keep the shoulder blades against the pad.

Common mistakes

• ✗ Handles set above or below chest level.

  Why it hurts: Pressing from the wrong height stresses the shoulder in a position it cannot stabilise well.

  ✓ Instead: Adjust the seat so the handles line up with mid-chest.

• ✗ Shoulders shrug and roll forward at the end.

  Why it hurts: The shoulder moves out of its stable position under load.

  ✓ Instead: Keep the shoulder blades back against the pad for the whole rep.

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