Lever Incline Chest Press Overview
The Lever Incline Chest Press is a machine-based exercise that targets the upper portion of the pectoralis major (upper chest), as well as the anterior deltoids (front shoulders) and triceps.
Unlike free weights, the lever press machine provides a fixed path of motion, making it a great option for those who want to focus on isolating the chest while reducing the risk of injury. It’s especially beneficial for beginners or those who are recovering from shoulder injuries, as the machine allows for more controlled movement.
How to Perform the Lever Incline Chest Press
Setup
- Adjust the Seat: Set the seat height so that the handles are aligned with your chest. This is important for ensuring that the press effectively targets the upper chest.
- Choose the Weight: Select the appropriate weight that you can control through the full range of motion.
- Grip the Handles: Sit down on the machine with your back firmly against the pad. Grasp the handles with your palms facing forward (typically, the machine has neutral or pronated grips).
- Position Your Feet: Place your feet flat on the floor for stability.
Execution
- Press the Handles Up: Push the handles forward in a controlled motion, fully extending your arms without locking your elbows.
- Squeeze at the Top: At the peak of the movement, briefly squeeze your chest to maximize muscle engagement.
- Lower Slowly: Slowly bring the handles back toward your chest, feeling a stretch in your upper chest and shoulders.
- Repeat: Perform the desired number of repetitions, focusing on maintaining a controlled movement throughout.
Coach Tips
- Mind-Muscle Connection: Focus on squeezing the chest at the top of each rep to maximize activation of the pectoral muscles.
- Controlled Tempo: Perform the exercise with a slow tempo to keep constant tension on the chest muscles, which enhances muscle growth.
- Full Range of Motion: Ensure you press fully without locking out your elbows and bring the handles back to your chest for a full stretch.
Common Mistakes
- Overextending: Avoid locking out your elbows at the top of the movement. This can place unnecessary stress on the joints.
- Too Much Weight: Using excessively heavy weights can compromise form and increase the risk of injury. Focus on controlled reps and form.
- Rushed Movement: Avoid fast or jerky motions. Slow and controlled movements maximize muscle activation and reduce the risk of injury.
Benefits Of Lever Incline Chest Press
1. Upper Chest Activation:
Focuses specifically on the upper chest, helping to enhance the overall appearance of the chest by emphasizing the upper region.
2. Controlled Movement:
The machine guides the movement, reducing the risk of injury and ensuring proper form, which can be particularly beneficial for beginners or those recovering from injury.
3. Reduced Shoulder Stress:
The fixed path of the lever press reduces unnecessary shoulder strain compared to free weight pressing exercises. It allows for a more natural pressing motion that can reduce stress on the shoulders, especially for those with shoulder issues.
4. Improved Strength and Hypertrophy:
Great for increasing strength and muscle size, particularly in the upper chest, when performed with proper technique and progressive overload.
Muscles Worked
