Plate-Loaded Incline Press
How to do it
Starting position
- Adjust the seat so the handles are directly below your collarbones.
- Place your back against the backrest and pull your shoulder blades together to lock them in place.
- Angle your elbows about 45 degrees from your torso.
Movement
- Press the handles diagonally upward.
- Press while making sure tension is on your upper chest.
- Lower slowly only to the point where your chest stretches.
Breathing
Exhale as you press up, and inhale as you lower.
Trainer tips
- Press the handles up toward just below your collarbones
Cautions
- If you lift your chin and strain through your neck, it puts stress on your neck.
- If you arch your lower back excessively, it turns into a flat press and takes tension off your upper chest.
Exercise info
| Primary muscles |  Chest |
|---|---|
| Secondary muscles | Front delts · Triceps |
| Equipment |  Chest press machine |
| Movement pattern | Horizontal push |
| Rep range | 8–12 reps |
9 similar exercises
Representative exercise: Machine Incline Chest Press
- Machine Incline Chest Press
- Weighted Plate Incline Press
- Lever Tower Incline Chest Press
- Machine Incline Hammer Chest Press
- Lever Stack Seated Incline Chest Press
- Lever Stack Seated Incline Single Arm Chest Press
- Seated Incline Chest Press on a Chair
- Machine Incline Single Arm Chest Press
- Machine One Arm Incline Chest Press (Plate Loaded)
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
Related exercises
Machine Decline Single Arm Chest PressHarderLever Standing Chest PressHarderDumbbell Bench PressSimilar exerciseKneeling Push-UpSimilar exerciseBand Chest PressSimilar exerciseBarbell Larsen PressSame muscle · different equipment
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.