Incline Chest Press Machine

준비 자세

1. 01Set the seat so the handles start at upper chest level, just below the collarbones.
2. 02Sit with hips back, spine tall, and upper back against the pad.
3. 03Grip the handles with wrists neutral and shoulder blades pulled back and down.
4. 04Plant the feet and brace before unloading the handles.

수행

1. 01Press the handles up and forward along the machine track to full extension.
2. 02Keep the ribs down; do not turn the incline into a flat press by over-arching.
3. 03Lower with control until a stretch is felt across the upper chest.
4. 04Pause briefly at the bottom before the next press.

체크포인트

• -Handles begin at upper chest height, not at the shoulders or neck.
• -Shoulder blades stay set against the pad at lockout.
• -Elbows track under the wrists throughout the press.
• -Head and upper back keep pad contact through the set.

흔한 실수

• -Setting the seat too high so the handles start at the neck and strain the shoulders.
• -Excessively arching to flatten the pressing angle.
• -Bouncing out of the stretched bottom position.
• -Flaring the elbows wide instead of keeping a 45 to 70 degree angle.