FitCi
Incline Machine Chest Press is a compound exercise targeting the chest: several joints work together, it takes heavy loading well and belongs at the start of a session. Secondary muscles: shoulders, triceps. Equipment: machine. Difficulty: beginner, suitable for beginners. It takes 6 steps; the most common mistake is covered in the tip below.
Step-by-step
- Set the seat so the handles are at upper-chest height.
- Rest your back and shoulders fully against the pad and plant your feet firmly on the floor.
- Grip the handles at shoulder width and pull your shoulder blades back.
- Extend your arms up and forward without locking your elbows.
- Squeeze your upper chest and pause for 1 second, then lower the weight under control over 2-3 seconds.
- Repeat while keeping tension, without letting the weight stack touch down.
Coaching tip
The handles should start at the level of your upper chest; press while keeping your shoulders pinned to the seat.
Caution
Skip this move or ask a professional first if you have pain or an injury in: shoulder. FitCi filters it out of your program automatically based on the injuries in your profile.
How to program it
Sets × reps and rest by goal; load and long rest matter most on compound lifts. Start at the bottom of the range in week one; add 2.5–5% when you hit the top with clean form.
| Goal | Sets × Reps | Rest |
|---|---|---|
| Strength | 4 × 4-6 | 180 s |
| Muscle gain | 3 × 6-10 | 150 s |
| Fat loss / conditioning | 3 × 10-15 | 90 s |
FitCi applies this table to your age and goal automatically and writes weekly progression.
Alternatives
- At home, no equipment: Push-Up, Incline Push-Up
- Same muscle, different equipment: Barbell Bench Press, Incline Barbell Bench Press, Decline Barbell Bench Press
More chest exercises
Add this exercise to your program
Build your own program in FitCi, pick an expert template, or photograph the plan your coach gave you; the app tracks sets, reps and weight.