Incline Chest Press Machine: How I Actually Use It

The first time I used an incline chest press machine, I realized I’d been missing something big.
I’d spent years doing flat bench, dumbbells, pushups—felt strong, sure. But every time I looked in the mirror, the upper chest? Just… empty. No lift. No shape.

Then I gave the machine incline chest press a shot. Honestly? Whole different feel. The angle, the squeeze, the stability—it hit the part of my chest I’d been ignoring all along.

I didn’t expect much. But after that first session? I got it.
So if your upper chest still feels like a weak point—seriously, give this machine a shot.

What Is the Incline Chest Press Machine?

The incline chest press machine is one of the few machines I actually use regularly.
The bench leans back at an angle, so you press slightly upward instead of straight out. That small change? It made a big difference for my upper chest.

🎯 What muscles does it hit?

• Upper chest is the main target. I never really felt that area with flat bench, but this got it working.
  
• Shoulders and triceps help too, but not in a bad way. The machine keeps things focused.

💪 Why I use it

• It’s easy and safe. No spotter needed. No wobble. Just sit and push.
  
• Consistent feel—even when I’m tired, I can still get clean reps.
  
• Helps me focus on weak points, especially my upper chest.

How to Use the Incline Chest Press Machine Correctly

I’ve seen so many people mess this up—including myself.
I used to hop on the incline machine chest press, stack some weight, and just push. No setup. No control. And no chest pump. 

Once I actually learned how to use it right, everything changed.

Here’s how I do it now:

1. Adjust the seat

Make sure the handles sit just below chest level when you’re seated.
Too low? It turns into a shoulder press. Too high? You lose tension. I always take 5 seconds to check this before I start.

2.Set your body position

• Feet flat on the floor
  
• Back firmly against the pad
  
• Core slightly braced
  
• Grip the handles—not too wide
  

I keep my wrists straight and elbows just below shoulder height. No flaring out too far.

3. Perform the rep

• Push forward and slightly upward until arms are almost straight
  
• Don’t lock out—keep a soft bend
  
• Pause and squeeze at the top
  
• Lower slowly to feel the stretch
  

That negative (lowering) phase? That’s where most of the growth happens.

I usually go for 3 to 4 sets of 8–12 reps. Nothing fancy. Just smooth reps and full control. One or two warm-up sets if I’m going heavy.

❌ Common mistakes to avoid

• Arching your lower back
  
• Letting your shoulders do all the work
  
• Snapping the weight up
  
• Lifting too heavy for no reason
  

Tried all of those. None of them helped.

Incline Chest Press Smith Machine

After using the incline chest press machine for a while, I got curious about other options.
So I gave the Smith machine version a try. Same incline press idea, just a different setup.

Here’s how it felt compared to the machine:

It’s not bad. It just doesn’t hit the same.

If I need a backup, the incline smith machine chest press is fine. But for feel, focus, and upper chest isolation? The incline press machine still wins every time—for me, at least.

Alternatives to the Incline Chest Press Machine

Sometimes the incline chest press machine is taken—or just not available.
It happens. When it does, I don’t skip upper chest. I just switch things up. Here are the alternatives I actually use:

Dumbbell Incline Press – when I want a free weight version

• What it does: Hits the upper chest like the machine, but needs more control.
  
• How I do it:
  
  • Set bench to a low incline (about 30°)
    
  • Hold dumbbells, elbows slightly tucked
    
  • Press up and in, then lower slow
    
• Works best when I keep it clean and don’t rush the reps.
  

Incline Cable Press – when I want tension through the whole rep

• What it does: Keeps my chest under tension the entire time.
  
• How I do it:
  
  • Set cables low
    
  • Step forward and lean in slightly
    
  • Press up and forward (like hugging a barrel)
    
• I go light here and focus on the squeeze.
  

Incline Push-Ups – when I have no equipment

• What it does: Bodyweight version that still hits upper chest.
  
• How I do it:
  
  • Hands on bench, feet on floor
    
  • Keep body in a straight line
    
  • Lower chest to bench, push back up
    
• Simple, but when done right, it burns.

Weekly Training Plan with Incline Chest Press Machine

I usually train upper chest once or twice a week — depends on my split.
Here’s how I fit the best incline chest press machine into a full week of training:

I don’t overdo it. Twice a week is plenty — as long as I’m focused and consistent.
If my upper chest starts falling behind again, I just bump it to the start of the workout and go harder.

That’s how I use the incline press machine in my week — nothing fancy, just focused work.

For building upper chest, it’s still the most reliable move I keep coming back to.

It’s not the only option. But for me, it’s the one that actually made a difference.

And in training, that’s what matters.

Related article：Unilateral Chest Press Machine That Builds Real Balance

Jessica Camp

I’m Jessica Camp, a passionate fitness enthusiast and the creative force behind Inpek Fitness’s content. With over a decade in the fitness industry, I combine my expertise in exercise science with a deep knowledge of commercial gym equipment. I’m dedicated to promoting health and wellness by sharing valuable tips, training techniques, and the latest trends in Pin Loaded Machines, Plate Loaded Machines, Multi Function Gym Machines, Gym Multi, and Free Weights. Whether you’re a gym owner or a fitness enthusiast, my articles are crafted to inspire and empower you to reach your fitness goals. When I’m not writing, I love working out and exploring innovative fitness solutions.

Looking to enhance your gym with premium equipment? Have inquiries or ideas? Complete the form below to engage with our expert team. We’ll work with you to realize your fitness facility goals efficiently and effectively.