Incline Chest Press Machine
Differentiation: Mechanics
This variation of a Incline Press is unique from other Incline press exercises. Here is how: your movement is limited to the specific range of the Incline Chest Press Machine. The machine allows you to intently focus on each contraction rather than technique | and eliminates the need to balance any weight (like you might do when performing a lying chest press).
Starting Position
To get into starting position, do this...
1) Locate an Incline Chest Press Machine.
2) Select a suitable weight.
3) Adjust the seat height, so the handles are at shoulder-level.
4) Sit at the machine.
5) Place your feet flat on the floor, shoulder-width apart.
6) Grasp the handles with your palms facing each other.
7) Assume a slight and natural arch in your lower back.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Keeping your core muscles tight, exhale as you flex your upper pecs while you push the handles of the machine upwards
3) ...until your arms are fully extended.
4) This is the ending position.
5) Once your arms are fully extended, squeeze your pecs and hold for a count of two seconds.
6) Then, inhale as you return the handles to the starting position using a slow and controlled movement.
7) ...without allowing the plates to lower down onto the stack.
8) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Do not allow the plates to lower down onto the stack.
Keep your butt on the bench's seat.
Keep your wrists straight and tight. If you compromise the form of your wrists, you will be at a high and unnecessary risk of injury.
Press your shoulder blades firmly into the bench while pushing up each rep.
Keep your elbows flared outward at the bottom of the movement.
Gear Advice
We have no advice on gear for this exercise.
No video has been published yet.
Appearing in the Video
Nobody appears in the video.
Tip
Focus on the contraction, as you won't have to worry about balance or technique due to the mechanics of the machine.