At a glance
- Main muscle
- Chest
- Also works
- Shoulders and triceps
- Equipment
- Machine
- Rep range in Mitta
- 8 to 12 reps
- Skill level
- Beginner
- How tiring
- Medium
- Weight step in Mitta
- 5 kg
How to do it
- Handles at upper-chest height.
- Chest up, shoulders down.
- Return slowly until you feel the stretch in your chest.
Pick a weight you can lift for 8 to 12 reps with good form, and stop each set with a few reps left in the tank.
Why rating A
Incline plate-loaded press with independent arms: stable and easy to load heavily for the upper chest.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Machine Incline Chest Press · Machine · rating A
- Incline Dumbbell Press · Dumbbell · rating A
- Smith Machine Incline Press · Machine · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the iso-lateral incline press.
Let Mitta set the weight.
Mitta plans the iso-lateral incline press with a weight and rep target for every set, worked out from your last sessions.
Questions about the
iso-lateral incline press
What muscles does the iso-lateral incline press work?
The iso-lateral incline press mainly trains your chest. Your shoulders and triceps help.
How many reps of the iso-lateral incline press should I do?
Mitta plans the iso-lateral incline press at 8 to 12 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the iso-lateral incline press?
Good alternatives that train the same muscle are the machine incline chest press, incline dumbbell press and Smith machine incline press.
Is the iso-lateral incline press good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the iso-lateral incline press have rating A?
Incline plate-loaded press with independent arms: stable and easy to load heavily for the upper chest.