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Iso-Lateral Incline Press Machine
This machine exercise uses independent handles to press upward from an incline, targeting the upper chest (pecs) and anterior shoulders for hypertrophy and strength.
About Exercise
Equipment
Chest Press Machine, Incline Bench
Difficulty
2/5 • Beginner
Primary Muscle Groups
Chest
Accessory Muscles
Abs
Popularity Score
6
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
Yes
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapChest
10/10Upper Chest
Shoulders
7/10Anterior Delts
Triceps
6/10Lateral Head, Long Head
Abs
2/10Rectus Abdominis
Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-120 seconds • Rest 60-90 seconds for hypertrophy, longer for strength focus.
How to Perform
Adjust the machine's seat height so the handles align near mid-chest level when seated. Sit firmly against the bench, plant your feet, and grasp the independent handles with an overhand grip.
- Press both handles upward and forward simultaneously until your elbows are fully extended but not locked out.
- Squeeze the chest and shoulders at the peak of the movement.
- Slowly control the handles back down to the starting position near your chest.
- Maintain tension and ensure both arms move through the full range of motion equally.
Coaching Tips
Form Cues
- Equal press velocity.
- Chest up, shoulders back.
- Drive through the handles.
- Full stretch at bottom.
Breathing
Inhale as you lower the handles (eccentric phase) and exhale forcefully as you press the handles up (concentric phase), bracing your core throughout.
Tempo
3-0-1
Range of Motion
Push until elbows are straight; lower until the handles are level with your chest or slightly below, achieving a full chest stretch.
Safety
Safety Notes
- Avoid locking the elbows aggressively at the top of the press.
- Keep the lower back pressed firmly against the bench pad.
- Select a weight that allows strict, symmetrical movement.
Spotting
Not required; the machine provides stability and built-in safety features.
Common Mistakes
- Flaring elbows excessively wide.
- Bouncing the weight off the chest.
- Allowing one side to lead the movement.
When to Avoid
- Acute shoulder joint pain or impingement.
Flexibility Needed
- Sufficient shoulder stability and pressing range.
Build Up First
- Basic understanding of controlled pressing movements.
Also known as
Iso-Lateral Incline Chest Press, Incline Machine Press, Independent Incline Press
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