Machine Incline Press
Machine incline press — fixed-path upper-chest pressing.
Level: Beginner
Primary: Chest
Secondary: Shoulder Triceps
Movement: Compound
Tags: Push
Type: Strength (Weight Lifting)
Equipment: Machine
Sports: Football Rugby
Target muscles
The clavicular (upper) head of the pectoralis major drives the work. The anterior deltoid contributes more than in flat-bench variations. The triceps lock out the elbows. The fixed path makes this accessible for upper-chest work.
How to perform
Setup
Adjust the seat so the handles align with the upper chest. Grip the handles, sit upright against the pad. Trunk braced.
Execution
Press the handles upward and forward until the arms are nearly extended. Slowly return to the start. Keep the core braced and avoid arching the lower back.
Common mistakes
- Locking the elbows fully.
- Arching the lower back.
- Going too heavy.
- Cutting the range.
- Bouncing.
Progressions and regressions
Regress to incline push-ups. To progress, work pause reps, drop sets, or move to barbell or dumbbell incline press.
Programming notes
Upper-chest accessory. 3 sets of 8-12 reps, twice a week.
