Step by step
- Adjust the seat so the handles are at upper-chest height.
- Sit with your back against the pad and shoulder blades pulled together.
- Press until your arms are almost straight.
- Return under control until you feel your chest stretch.
Tip: A good order is to start with a free-weight press and finish on the machine, where you can push your sets harder.
Common mistakes
If the handles sit too high, your shoulders do the work. Raise the seat until they're at upper-chest height.
Keep your back and head on the pad throughout.
Let the handles come back until you feel your chest stretch.
Sets and reps
Guide ranges. Start with a weight where the last rep is hard but your technique holds.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 3–6 | 2–3 min |
| Build muscle | 3–4 | 6–12 | 1.5–2 min |
| Health and fitness | 2–3 | 10–15 | 1 min |
In GymOrbita you log every set and the app suggests the weight for your next session based on what you did last time.
Alternatives
If the machine is busy or you want a variation:
FAQ
Is it good for beginners?
Yes. It's one of the best ways to start working your upper chest while you learn free-weight exercises.
General technique information, not a substitute for professional advice. If you have an injury or pain, check with a doctor or physiotherapist first.
Add incline chest press machine to your routine
GymOrbita has this exercise with its animation: log the weight and reps of every set and track your progress. Free.