Machine Incline Bench Press
Auto DetectedThe Machine Incline Bench Press is a seated horizontal pushing movement that isolates the upper chest and anterior shoulders. It uses a fixed path for stability, making it ideal for muscle hypertrophy and strength building.
About Exercise
Equipment
Chest Press Machine
Difficulty
2/5 • Beginner
Primary Muscle Groups
Chest
Accessory Muscles
Traps
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
10/10Upper Chest, Mid Chest
Shoulders
7/10Anterior Delts
Triceps
6/10Lateral Head
Traps
2/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-120 seconds • Shorter rest (60-90s) is typical for muscle hypertrophy focus.
How to Perform
Adjust the seat so the handles align near your upper chest or shoulder height when seated. Sit back firmly against the incline pad with your feet flat on the floor, grasping the handles with an overhand grip.
- Brace your core and retract your shoulder blades against the back pad before initiating the movement.
- Press the handles forward and upward until your arms are nearly fully extended.
- Do not lock out your elbows forcefully at the top of the movement.
- Slowly control the handles back down to the starting position under tension.
- Allow the stretch in your chest, but do not let the weight rest fully at the bottom.
Coaching Tips
Form Cues
- Shoulders pinned back.
- Drive through your chest.
- Elbows slightly tucked.
- Control the descent.
Breathing
Inhale deeply while lowering the weight (eccentric phase); exhale forcefully as you push the weight up (concentric phase).
Tempo
3-0-1
Range of Motion
Press until the elbows are almost straight. Lower the handles until your elbows are level with or slightly behind your torso, achieving a chest stretch.
Safety
Safety Notes
- Avoid letting the weight stack crash down to maintain joint health and tension.
- Ensure seat height prevents excessive shoulder rotation at the bottom position.
Spotting
Not necessary due to the machine's fixed path and integrated safety stops.
Common Mistakes
- Rushing the negative (lowering) phase.
- Allowing shoulders to shrug or lift off the pad.
- Locking out the elbows aggressively.
- Using excessive weight that compromises form.
When to Avoid
- Acute shoulder impingement or pain.
- Unstable shoulder or AC joint injury.
Flexibility Needed
- Sufficient shoulder stability and mobility.
Also known as
Incline Chest Press Machine, Lever Incline Chest Press, Hammer Strength Incline Press, Leverage Incline Chest Press, MTS Incline Press
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