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Machine Incline Chest Press

Chest Front deltsTriceps Compound Chest press machine
Demo (loops)

How to do it

Starting position

  1. Adjust the seat height so the handles are at upper-chest height.
  2. Press your back and hips firmly against the backrest.
  3. Grab the handles and pull your shoulders back and down to lock them in place.
  4. Plant your feet firmly on the floor.

Movement

  1. Press the handles forward and up using your upper chest.
  2. Do not fully lock out your arms; stop with a slight bend.
  3. Slowly return to the point where your chest stretches.
  4. Stop just before the weights touch and press again.

Breathing

Exhale as you press, and inhale instead of exhaling as you return.

Cautions

  • If you press with your shoulders rolled forward, the front of your shoulders will hurt instead of your chest.
  • If the seat is too low, the handles sit higher toward your neck and put heavy strain on your shoulders.
  • If you lift your lower back off the backrest as you press, the angle breaks down.

Exercise info

Primary musclesChest
Secondary musclesFront delts · Triceps
EquipmentChest press machine
Movement patternHorizontal push
Rep range8–12 reps
9 similar exercises

Representative exercise: Machine Incline Chest Press

How GYMKC sets the weight for this exercise

For example, if you do 8 reps with 40 kg and log that you could have done about 2 more, GYMKC estimates your 1RM at about 54.1 kg.

With the chest press machine, each step is 5 kg (10 lb), so the next weight is 45 kg. Within your 8–12 reps target, the sets you log decide whether to add reps first or add weight.

These numbers are an example of how the calculation works. Your actual prescription is recalculated every set from your own records. See how the calculation works

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Related exercises

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This information is based on our analysis of public content from evidence-based training experts in Korea and abroad. It is not a substitute for medical advice. Weights and sets differ from person to person. The GYMKC app uses the sets you log to calculate the weight and reps for your next set.