Incline Machine Press

The incline machine press is a functional pressing exercise. It uses a compound movement pattern that works multiple muscle groups at once.

It provides the ideal motion range for isolating the shoulders, upper chest muscles, and triceps. An effective incline machine press exercise program will build muscle mass and strengthen the upper body. It also sculpts the chest nicely, enhancing your overall appearance.

The guide below seeks to find the best ways to use the machine to maximize its benefits.

How To Do

  1. Start by moving the seat to a more comfortable height. When seated, the handles should be at your chest level. Using the machine's adjustment handle, adjust the backrest angle between 30 and 45 degrees to optimize the upper chest workout.
  2. To isolate the upper chest muscle optimally, place your feet firmly on the ground with the soles flat. Sit on the inclined bench with your back firmly placed against the backrest.
  3. Take a firm overhand grasp on the handles, extending your hands slightly out from your shoulders.
  4. Press the machine handles until they’re directly above your chest. Do not lock your elbows. Instead, keep them slightly bent.
  5. Lower the weights slowly, keeping the elbows 45 degrees from the torso to engage the upper chest muscles in both directions.
  6. Inhale when lowering the handles and exhale when pushing up. Controlled breathing helps maintain stability and muscle oxygenation.

*Expert tip: Stretch your muscles following the incline machine press. This helps to reduce muscle soreness, allowing them to recover faster.

Tips From Expert

  • To ease soreness and reduce the likelihood of injury, always warm up and cool down. A warm-up helps to improve blood flow and increase muscle temperature.
  • Ensure proper back posture, elbow angle, and movement control to prevent back, arm, and shoulder tension.
  • Prioritize lifting technique over weight quantity. Gradually add weight while maintaining reps.
  • Monitor how your body reacts to the incline machine press and make modifications if you feel any pain. 
  • To ensure complete muscle recovery, prioritize rest days following intense workouts and rest intervals in between reps. 
  • Consult a fitness consultant for proper form and long-term training strategies.

Optimal Sets and Reps

Here are some ways you can modify your incline machine press workout to fit different training styles.

Training Type Sets Reps
Strength Training 3–5 4–6
Hypertrophy 3–4 8–12
Endurance Training 3–4 15–20
Power Training 3–5 1–5
Optimal Sets & Reps of Incline Machine Press

How to Put in Your Workout Split

The Incline machine press offers several benefits when programmed the right way. It works the chest, triceps, and shoulder muscles to press the weight at an incline. The chest press can be included in your chest press routine in different ways. 

  • Hypertrophy Training — The incline machine press may be included in your full body, upper body, or push workouts to increase hypertrophy. Use the sets and reps above with a weight equal to 60–80% of your one repetition maximum (1RM). Your 1RM is the maximum load that can be lifted in a single rep.
  • Strength Training — Adding the incline machine press into your full body, upper body, or push routines helps you attain upper body strength. Use weights between 80–100% of your 1RM with around 2–3 minutes rest between sets.
  • Endurance Training — For endurance training, you can use the incline machine press in full-body, upper-body, or push workouts. Do 2–3 sets with 15–20 reps every time using weights not exceeding 40–60% of your 1RM. Allow 45–60 seconds to rest between sets.

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Primary Muscle Groups

Clavicular Head of Pectoralis Major

Muscles located at the top of your chest, running from your armpit to collar bone. Smaller portion of your chest muscle.

Clavicular Head

Your pectoralis major is made up of three muscle groups. These are your clavicular head, sternal head, and abdominal head. 

Your clavicular head, also known as your upper chest, primarily functions to lift your arms up and across your body. It originates from your clavicle, or collarbone, and inserts into your humerus, or upper arm.

As you press the weights up, your clavicular head brings your arm across your body. It also helps to stabilize your shoulder. The highest clavicular head activity is found when the bench incline is set to 30 degrees.

Secondary Muscle Groups

Serratus Anterior

Small, fan shaped muscle that lies deep under your chest and scapula.

Anterior Deltoid

The anterior deltoid, also known as the front shoulder muscle, lifts and rotates the arm inward. It emerges from the clavicle and enters the humerus.

During the incline machine press workout, the incline tilt directs some weight toward the anterior deltoid muscle. When the gradient steepens to 45 degrees, muscle activation rises. This results in increased upper body strength and well-developed shoulders.

Triceps Lateral Heads

The triceps lateral head is the outermost part of the triceps muscle, extending the elbow and contributing to arm width.

It originates in the humerus and inserts in the ulna, or forearm bone. When performing an incline machine press, the triceps lateral heads are engaged to extend your elbows. This is especially apparent during the second phase as you reach the top position.

Triceps Medial Heads

The triceps medial head is located deep within the triceps muscle and aids with arm stability. It enhances fine motor control.

It starts in the humerus and inserts in the ulna. While using the incline machine press, the medial heads appear to stabilize the arms and aid in extending the elbow.

Activation is strongest at a 30-degree inclination, but as the angle increases, the weight shifts to other triceps and deltoid areas.

Triceps Long Heads

The long head, which extends from the upper arm to the shoulder blade, makes up the majority of the triceps. Its function is to fix and stabilize the shoulder joint, as well as to extend the elbow.

The incline machine press exercise involves contracting the long head of the triceps to support the shoulder and extend the arm.

Serratus Anterior

The serratus anterior muscles are positioned on the sides of the chest. They run from the ribs to the interior of the scapula. 

When the arms are moving, the muscles stabilize the scapula and control its mobility. During the incline machine press, the muscles are activated to support shoulder blade movement and increase exercise output. 

Equipment

Incline Chest Press Machine

Incline Chest Press Machine

This machine provides a great way for you to isolate your upper chest muscles. Ensure you keep your back against the pad.

Alternatives

Exercises that target the same primary muscle groups and require the different equipment.

Barbell Bench Press

Dumbbell Bench Press

Cable Chest Fly

Incline Dumbbell Bench Press

Push-Up

Doorway Chest Stretch

T Push-Up

Decline Push-Up

Push-Up to Shoulder Tap

Dumbbell Chest Fly

Who Should Do?

Fitness Enthusiasts

Fitness enthusiasts undoubtedly want to improve their overall fitness, build muscle, and gain strength. Resistance training has increasingly been recognized as an integral part of this. 

The incline machine press achieves this by focusing on the upper part of the chest, shoulders, and triceps. This allows for overall upper body development. 

This exercise strengthens the entire upper torso, which adds to the benefits of any training program. The incline machine press is ideal for anyone looking to advance in their workout. It’s easy to use and has multiple levels of difficulty.

People Participating In Various Sports

High-level sports performance requires upper-body strength to generate the power needed for different sporting movements. Examples include throwing events, swimming, and tennis.

The incline machine press increases upper-body strength. It works your chest, shoulders, and triceps. Each of these are key muscle groups involved in these sporting movements. Therefore, include the machine press as part of your training program to improve performance.

Bodybuilders

A bodybuilder’s goal is to develop a well-rounded physique. As a result, they must train each muscle group sufficiently to develop their full body.

Your chest takes up a significant percentage of your upper body. The incline machine press works the upper chest muscles, allowing bodybuilders to produce well-rounded and sculpted chests. It works great as a compound movement for sufficient volume and intensity.

Who Should Not Do?

People With Shoulder Injuries

The incline machine press is more than just a chest exercise. It also works the shoulder muscles. Shoulder injuries frequently limit shoulder range of motion and stability, causing pain, particularly when performed against resistance. 

When you do an incline machine press, the anterior deltoid helps to press the weight and stabilize your shoulder joint. This puts a lot of strain on the shoulder. Therefore, if you have a shoulder injury, you should avoid using this machine. 

Perform a rehabilitation routine first with the help of a physiotherapist. This will include light stretching and mobility work.

Benefits Of The Incline Machine Press

Gets A Bigger, Stronger Chest

The incline machine press targets the upper pectorals while also engaging the triceps and shoulder muscles. It helps perform sufficient volume and intensity. These are key determinants of muscle building.

To get a bigger and stronger chest, such an exercise should be part of a larger training regimen. This includes both compound and isolation movements to maximize muscle development, functional strength, and aesthetics.

The incline machine press, when performed correctly and consistently, will help to increase muscle size through upper body training. 

Strengthens Your Shoulders

Incline machine press focuses on the clavicular head of the pectoralis major, generally known as the upper chest muscles. While performing an incline machine press, the anterior deltoid works as a secondary mover, assisting in the pressing action. Because of this, the anterior deltoid becomes involved. 

The incline machine press requires considerable muscle activation to press the weight. As a multi-joint movement, it’s great to progressively overload. This provides the training intensity needed to improve strength

Better shoulder strength is also required for a variety of day-to-day activities. It aids in injury prevention by improving shoulder stability. Examples include pushing open a fire door or getting up from the floor. 

Prevents Shoulder Issues

People frequently express concerns about shoulder pain. Excessive joint stress and insufficient mobility cause pain and injury, affecting daily activities and general quality of life.

The incline machine press uses a controlled movement pattern to work your shoulders. It engages the anterior deltoids, as well as other shoulder stabilizers. These are crucial for maintaining proper alignment and support while pressing.

By strengthening these muscle groups with the incline machine press, they are better able to withstand resistance and movement. This helps to prevent future shoulder issues. 

*Expert tip: Before starting an exercise routine, consult a physiotherapist and personal trainer first. They will assess your suitability for different exercises.

Improves Posture And Reduces Lower Back Pain

Incorrect posture is an extremely widespread issue in today’s society. It’s frequently caused by extended periods of sitting or slouching. There is evidence that bad posture might induce musculoskeletal problems such as lower back pain.

To maintain an upright body position, there must be good strength and coordination between the chest and shoulder muscles. These keep the chest up and shoulders drawn back during activity and movement. 

The incline machine press is designed specifically to target these muscles. Regularly practicing this exercise strengthens them, promoting healthy posture. Improved posture can reduce lower back pain caused by slouching or misalignment, resulting in a healthy spine.

Frequently Asked Questions

What does the incline press machine work?

The incline press primarily targets your clavicular head or upper chest. It also works your anterior deltoids, triceps, and serratus anterior.

How to use the incline press machine?

Position yourself with your back and head against the seat. Inhale and engage your core while looking straight ahead. Press up at an angle under control and lower down whilst exhaling.

How to set up the incline press machine?

Use the handles to raise or lower the seat to chest level. Adjust the backrest to 30—45 degrees. Select an appropriate weight. Secure all adjustments before starting your workout to maintain stability.

Resources

Endomondo.com refrains from utilizing tertiary references. We uphold stringent sourcing criteria and depend on peer-reviewed studies and academic research conducted by medical associations and institutions. For more detailed insights, you can explore further by reading our editorial process.

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