The incline machine chest press focuses on strengthening your upper pectoral muscles. Moreover, the exercise works your triceps and anterior deltoid muscles.
The equipment needed to perform this exercise is the hammer strength iso-lateral chest machine. Load the machine with weights that support your fitness requirements.
How to do the incline chest press machine:
- Start by adjusting the seat to an appropriate height so that when you sit, the handles are in line with your mid-chest.
- Sit on the seat and press your back on the upright pad. Secure your feet firmly on the floor. Maintain a neutral spine and a tight core.
- Grasp the handles with both hands. Bend your elbows and ensure that they are pointing downwards. This is your starting position.
- While exhaling, push the handles upwards in an incline position. Do this while fully stretching your hands.
- Pause briefly then gently lower the handles to the starting position.
- Perform your desired reps and sets. However, do not overdo it.
WHAT MUSCLES DOES THE INCLINE CHEST PRESS MACHINE WORK?
PECTORAL MUSCLES
The incline chest press machine builds and strengthens both your pectoralis major and minor. These muscles help in promoting arm movement while performing the exercise.
The workout promotes great muscle gain on your upper pectoral muscles. This results in improved appearance, upper body strength, and good posture.
ANTERIOR DELTOID
The work engages your anterior deltoid muscles. This builds strength and stability in your muscles, hence helping your arms to move forwards.
The exercise strengthens your shoulder joints, hence preventing the occurrence of a shoulder injury. Strong and stable shoulder joints help in promoting good posture.
TRICEP BRACHII
The incline chest press machine grows and tones your tricep brachii. This is because you engage your arms while pushing and pulling the handles.
The technique also helps in burning underarm fat. Therefore, you develop strong arms. The workout also stabilizes your elbow joints.
INCLINE CHEST PRESS MACHINE BENEFITS
ENHANCES GOOD POSTURE
The incline chest press machine primarily targets your upper pectoral muscles. Strong pecs play a vital role in stabilizing and strengthening your shoulder and back muscles.
Consequently, you develop a healthy posture. This workout is beneficial to individuals that lead sedentary lifestyles. Sitting all day can weaken your back muscles.
This can increase the susceptibility of developing back pain and injuries. Therefore, the exercise is important in strengthening your back and reducing back injuries and pain.
PROMOTES BETTER BREATHING
The incline chest press machine is a great exercise to improve your breathing and strengthen your lungs.
This is because the routine targets your pectoral muscles, which are located near your ribs. As your pecs grow, your ribs expand which results in better and deeper breathing.
Deeper breathing is very important while performing exercises such as swimming.
PROMOTES UPPER BODY STRENGTH
The incline chest press machine engages your upper body muscles, such as your chest, shoulders, and arms. This enables you to develop upper body strength.
Upper body strength enables you to perform daily activities with ease. For instance, you do not struggle to carry luggage or push heavy objects.
Moreover, your athletic strength improves. Therefore, you can perform sports that involve upper body strength such as golf, tennis, or volleyball.
Let us not forget the massive improvements in your gym performance. You develop endurance and easily graduate to heavier weights.
IMPROVES APPEARANCE
In most cases, the main motive behind working out is to enhance body appearance. This promotes physical attractiveness and confidence.
Both genders benefit from performing the incline chest press machine correctly and consistently. For men, you develop a strong and well-sculpted chest area, which is appealing to the eyes.
You even develop the confidence to walk shirtless. On the other hand, the exercise grows the muscles that surround women’s breast tissues.
This helps in lifting your chest area, hence making it more attractive. The improved appearance gives you a youthful glow.
PROMOTES MUSCLE GAIN ON YOUR UPPER PECTORALS
If you want to experience massive muscle gain in your chest area, include this exercise in your routine.
The incline chest press machine builds your pectorals, which are among the largest muscles on your upper body.
ALTERNATIVES TO INCLINE CHEST PRESS MACHINE
BARBELL CHEST PRESS
The barbell chest press is a suitable alternative since it engages your chest, triceps, and shoulders. For this exercise, you need a barbell, rack, and bench.
Load the bar with weights that are in line with your endurance level and fitness needs.
How to do the barbell chest press:
- Start by placing the bench under the barbell rack. Lie on your back on the bench. Keep your back straight since arching it can cause injury. Your face should be directed towards the ceiling. Press your feet firmly on the floor.
- Grasp the bar ensuring that your hands are wider than your shoulder width. Remove the weight from the rack then suspend it. This is your starting position.
- While exhaling, lower the bar to your chest area. Do this by bending your elbows.
- Pause briefly then raise the bar up to the starting position. The movement should be slow and controlled.
- Perform about 10 to 15 reps for 3 sets.
INCLINE CHEST PRESS MACHINE MISTAKES TO AVOID
WRONG POSITIONING OF THE ELBOWS
Proper positioning of the elbows plays a significant role in promoting the effectiveness of the exercise.
A common mistake while performing this exercise is bending your elbows upwards. This causes strain and tension while executing the technique.
Besides, it prevents the workout from engaging your chest muscles properly. To avoid this, ensure that your elbows point downwards at the starting position.
ARCHING YOUR BACK
Arching your back while performing the workout can cause discomfort or injuries. Always maintain a straight back while resting it on the upright pad.
CONCLUSION
The incline chest press machine is a great exercise to build, strengthen, tone, and sculpt your chest muscles. Moreover, the exercise promotes upper body strength.
However, you should avoid executing this exercise if you have cases of shoulder or back pain/ injury. This only aggravates the existing condition.
Always consult your physician and fitness trainer before commencing the exercise.
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