Machine Incline Bench Press
Auto DetectedMachine incline bench press targets upper chest, front shoulders, and triceps to build upper body strength and hypertrophy with guided motion for stability and isolation.
About Exercise
Equipment
Incline Bench Press Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Chest, Shoulders
Secondary Muscles
Abs
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
10/10Upper Chest
Shoulders
8/10Anterior Delts
Triceps
7/10Lateral Head, Medial Head
Abs
4/10Programming
Typical Rep Range
8-12 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust seat height so handles align with upper chest. Sit back firmly with feet flat on floor and shoulders retracted.
- Grip handles slightly wider than shoulders with overhand grip.
- Inhale and brace core.
- Press handles forward and upward until arms nearly extend.
- Squeeze chest at top.
- Exhale and lower handles slowly to starting position.
- Repeat for reps, maintaining control.
Coaching Tips
Form Cues
- Shoulders back and down
- Drive through chest
- Keep elbows at 45 degrees
- Maintain neutral wrist
Breathing
Inhale during lowering phase; exhale forcefully during press while bracing core.
Tempo
3-1-1
Range of Motion
Lower until handles near upper chest for stretch; press to near full arm extension without elbow lockout.
Safety
Safety Notes
- Avoid if acute shoulder pain present
- Do not lock elbows at top
- Keep feet planted for stability
- Use comfortable weight to maintain form
Spotting
Not typically required due to machine's guided path and safety stops; self-spot with lighter loads if needed.
Common Mistakes
- Flaring elbows wide
- Bouncing at bottom
- Arching lower back excessively
- Using momentum instead of control
When to Avoid
- Shoulder impingement
- Recent pectoral strain
Flexibility Needed
- Shoulder flexion to 150 degrees
- Thoracic extension
Build Up First
- Basic seated pressing form
- Core bracing competency
Also known as
Incline Chest Press Machine, Hammer Incline Press
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