Incline Chest Press Machine – Exercise Guide 2022
If you go to the gym regularly, there is a good chance that you have come across the incline chest press machine. The incline chest press machine, helps users focus on the upper portion of the pectoral muscles. It is most popular with beginners, as the machine offers better stability and safety than other chest exercises with free weights. However, if you are experienced in the gym, most likely you are better off doing other chest press exercises like the:
– Dumbbell Squeeze Press.
– Incline barbell bench press.
– Incline dumbbell bench press
– Close-grip barbell bench press
– Decline press-up
– Cable fly
– Decline barbell bench press
– Staggered press-up
Either way, the incline chest press machine is a good starting point for a beginner to develop more defined and stronger chest muscles.
In this article we explain what muscles the incline chest press machine works for and if it is any good. So, keep reading.
What Muscles Do The Incline Chest Press Machine Work?
The incline chest press machine works the upper chest muscles. These include the pectoralis major (upper chest), the anterior deltoid (front shoulder muscles), and the triceps (muscles in the back of the arms).
Main muscles used: Upper pectoralis major (clavicular area), triceps, and deltoids (anterior)
Other muscles used: Latissimus dorsi, biceps, and deltoids (posterior)
However, many machines now offer a variety of grips which can also affect the muscle groups used. You can also change your grip to target more specific muscles. Some different grips include:
Neutral Grip – Palms facing together and thumbs up. This grip focuses on the pectoral muscles.
Pronated grip – Palms forward. This grip focuses on the upper pectoral muscles, with a secondary emphasis on the shoulders and triceps muscles.
Is The Incline Chest Press Machine Good?
Many trainers recommend the use of an incline chest press machine for beginners as it is safer on the pectoral muscles, shoulders, and rotator cuffs.
It can also help teach better form and promote more strength in the chest and arms. This helps beginners move into free weights at a later date more safely.
Because of this, the chest press machine is a good choice for people starting to work their chest muscles for the first time.
However, for the more experienced athletes, there are much better chest workouts you can do that promotes better muscle growth, form, and technique.
Some of these include:
– Incline barbell bench press
– Incline dumbbell bench press
– Smith-machine incline bench press
– Incline dumbbell champagne press
Machine Incline Press Technique
Before using this type of machine, it is important to have the correct technique. This means adjusting the machine so your back rests against the pad comfortably. You will also need to check your feet are flat on the floor.
To perform the machine incline press:
1.Sit down with your back comfortably placed on the pad.
2. Align the handles so they are shoulder level (or slightly below) when sitting down.
3. Press the handles away from you until your arms are 95% extended (not lock elbows at full extension).
4. Pause for 3-4 seconds.
5. With a slow and controlled movement, bring the handles back towards your chest.
6. Repeat for the desired amount of reps.
The incline chest press machine is a great way to introduce chest workouts to the beginner. The machine is also useful for people who are nervous working out with free weights.
The movement of the machine is similar to the machine bench press. However, the incline helps to work the higher (clavicular) part of the pectoral muscles and the anterior part of the shoulders.
Before starting with this machine, it is important to adjust the machine to your height and limb length. You should also know that you won’t be able to handle heavy weights as you do with a flat or decline press.
Like with any exercise, it is important to pick the correct weight and if you are unsure, talk to a personal trainer. They can help choose the correct weights to start with and make sure your grip and technique are right.