Chest · Machines
Lever Incline Chest Press
The lever incline chest press is a machine-based compound exercise designed to target the clavicular head of the pectoralis major, alongside the anterior deltoids and triceps. It works well in the beginning or middle of a chest workout, serving as a stable primary press or a controlled follow-up to free-weight exercises.
How to do it
- Sit on an incline chest press machine, adjusting the seat so that the handles are at the level of your upper chest.
- Grasp the handles with a grip slightly wider than shoulder-width, palms facing forward.
- Keep your feet flat on the ground and your back pressed against the seat.
- Inhale and brace your core. Exhale as you press the handles away from your chest, extending your arms.
- Focus on using your upper chest muscles and front deltoids to perform the press.
- Push until your arms are fully extended but without locking your elbows.
- Slowly return the handles to the starting position, controlling the movement and feeling the stretch in your chest muscles.
Common mistakes
- Setting the seat too low or too high, which shifts the pressing angle away from the upper chest and puts unnecessary stress on the shoulder joints.
- Protracted shoulders at the top of the press, which disengages the chest muscles and shifts tension to the anterior deltoids.
- Locking out the elbows forcefully at the peak of the press, taking tension off the pectorals and loading the joints.
- Dropping the handles quickly on the return phase rather than controlling the eccentric descent.
Tips
- Retract and depress your shoulder blades against the back pad before starting and maintain that base throughout the set.
- Keep your wrists neutral and aligned with your forearms in the direction of the press to ensure efficient force transfer.
- Control the descent for two to three seconds to emphasize the stretch across the upper pectorals.
Sets and reps
For muscle growth, perform 3 to 4 sets of 8 to 12 reps with 90 to 120 seconds of rest between sets. For muscular endurance, aim for 3 sets of 12 to 15 reps with 60 to 90 seconds of rest.
Muscles worked
Your coach guides every set
Turn on the coach in Gloox: it asks how you feel, picks the weight from your history and cues technique and rest. Rate each set and the next one is tuned to you.
On a computer? Point your phone's camera here to get the app.
Questions
What muscles are primarily worked during this exercise?
The exercise primarily targets the upper (clavicular) head of the pectoralis major, with secondary engagement from the anterior deltoids and triceps.
What should you do if you feel shoulder pain while pressing?
Stop the set immediately and adjust the seat height or grip width, and consult a qualified healthcare professional if pain persists.
