Liftworthy
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Liftworthy

Every exercise ranked by research, by lifters and by results. Find what’s S-tier for your goal, then train it.

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Explore/Chest

Incline Machine Press

MachineCompoundEasy to learn
Front
Back
Primary Secondary

Works

Chest

Also delts, triceps

You need

Chest press machine

How to do itPictures · 3 steps
Handles
1Start
Handles
2Arms extended
Main musclesAlso working
  1. 1Handles start at upper-chest height
  2. 2Control the stretch on every rep
  3. 3Keep shoulder blades pinned

Most common mistake

Letting the shoulders roll forward at the end of each rep.

Watch a demo

Good for

  • Top 10 for chest
  • Easy to keep adding weight
  • Easy on the joints and recovery

Compare with

vs Incline Dumbbell Pressvs Low-to-High Cable Fly
A
For chest
#4 of 32
See the full list →
Research
79
Scored by hand
Results
Soon
From the app
How lifters rate itBe the first
S
A
B
C
D
F
Why research scores it 79
Target tensionStrong
Loaded stretchGood
ProgressionExcellent
Low costExcellent

A guided incline press: easy to push hard and add weight, with the angle shifting work toward the upper chest.

Research behind these criteria

  • Target tension: Zabaleta-Korta et al., 2021 · Kinoshita et al., 2023
  • Loaded stretch: Maeo et al., 2021 · Maeo et al., 2023 · Pedrosa et al., 2022 · Kassiano et al., 2023
  • Progression: Plotkin et al., 2022 · Pelland et al., 2026
  • Low cost: Schoenfeld et al., 2021 · Refalo et al., 2023
How scores work

Machine taken? Swap to

  • SCable FlyCable
  • SHigh-to-Low Cable FlyCable
  • ALow-to-High Cable FlyCable
  • SPec DeckMachine

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