Machine Incline Chest Press
oec:machine-incline-chest-press
An upper-body pressing exercise performed on an incline machine to build the clavicular head of the chest, shoulders, and triceps.
Generated by gemini-3.8-flash from the sources below. No person has checked this record. Don't rely on it for safety.
Also called: Incline Machine Chest Press, Machine Incline Bench Press, Plate-Loaded Incline Chest Press, LeverEdge Machine Incline Press, Legend Incline Bench Press
How to do it
Setup
- Adjust the seat height so the handles align across the upper chest, just below clavicle level.
- Sit back firmly against the back pad with your feet flat on the floor.
- Grasp the handles with an overhand grip, retract your shoulder blades, and push your chest up.
Movement
- Press the handles upward and forward along the machine's fixed track until your arms are extended without forcefully locking your elbows.
- Pause briefly at full extension while maintaining tension across the upper pectorals.
- Lower the handles under control, feeling a deep stretch across the upper chest as the weight approaches the starting position.
- Stop just before the weight stack or stop-pegs touch down, then begin the next repetition.
Breathing
Inhale as you lower the weight toward your chest; exhale forcefully as you press outward.
Cues
- Drive through your upper chest
- Keep your shoulders pinned to the pad
- Control the descent
Common faults
- Setting the seat too low or high, placing excessive stress on the anterior shoulder capsule.
- Adjust the seat so the handles sit level with the upper portion of your sternum at the bottom of the movement.
- Protracting the shoulders forward off the pad at lockout.
- Keep your shoulder blades retracted and depressed against the backrest throughout the entire set.
- Bouncing the weight off the bottom stops.
- Reverse the motion smoothly just before the machine bottoms out to maintain muscular tension.
Safety
- Ensure seat pins and locking mechanisms are fully engaged before loading weight.
Muscles
Joints
- Shoulder: Flexion, Horizontal adduction
- Elbow: Extension
- Shoulder blade: Protraction
Details
- Movement
- Horizontal push, Push
- Modality
- Strength, Hypertrophy
- Mechanics
- compound
- Force
- push
- Laterality
- bilateral
- Kinetic chain
- open
- Level
- beginner
- Equipment
- Selectorized machine or Plate-loaded machine
- Record
- Repetitions and Load
- Load
- external, total
Related
- variation of Machine Chest Press
- substitute for Barbell Incline Bench Press
- regression of Barbell Incline Bench Press
- substitute for Incline Dumbbell Bench Press
- substitute for Smith Machine Incline Bench Press
Sources
- wger: Legend Incline Bench Press (CC-BY-SA-4.0)
- wger: Machine Incline Chest Press (CC-BY-SA-4.0)
This record: CC-BY-SA-4.0.