Lever Isolateral Incline Chest Press (on Hammer military press, plate loaded)
The Lever Isolateral Incline Chest Press (on Hammer military press, plate loaded) primarily works the Pectoralis Major (Clavicular), with secondary activation of the Anterior Deltoid, Brachialis, Pectoralis Major (Sternal), Triceps (Long Head) and stabilizer support from the Biceps Brachii (Short Head). It is a machine compound exercise at beginner difficulty.
The Lever Isolateral Incline Chest Press (on Hammer military press, plate loaded) is a beginner compound exercise performed with machine, following a vertical push movement pattern. It primarily targets the Pectoralis Major (Clavicular), with secondary engagement of the Anterior Deltoid, Brachialis, Pectoralis Major (Sternal), Triceps (Long Head). This is a bilateral pushing movement, meaning both sides work together to generate force.
A machine compound push exercise targeting the Pectoralis Major (Clavicular).
| Equipment | Machine |
|---|---|
| Difficulty | Beginner |
| Type | Compound |
| Movement | Vertical Push |
| Force | Push |
| Laterality | Bilateral |
| Primary | Pectoralis Major (Clavicular) |
| Secondary | Anterior Deltoid, Brachialis, Pectoralis Major (Sternal), Triceps (Long Head) |
Muscles Worked
The Pectoralis Major (Clavicular) is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Anterior Deltoid, Brachialis, Pectoralis Major (Sternal), and Triceps (Long Head) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Biceps Brachii (Short Head) act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Pectoralis Major (Clavicular) (chest)
Secondary Muscles
- Secondary Muscle Anterior Deltoid (shoulders)
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Pectoralis Major (Sternal) (chest)
- Secondary Muscle Triceps (Long Head) (triceps)
Stabilizer Muscles
- Stabilizer Muscle Biceps Brachii (Short Head) (biceps)
How to Perform
Preparation
- Sit on seat with upper chest just above base of handles on lever.
- Grasp grips with wide overhand grip.
- Lift levers into starting position with elbows slightly low.
Execution
- Press levers until arms are extended.
- Return weight until chest muscles are slightly stretched with elbows positioned out to sides.
- Repeat.
Comments
- This exercise is typically performed onLever Incline Chest Press Machine.
- Seat alterations and precautions during mounting and dismounting of weight will need to be taken since this apperatus is designed forLever Military Press.
- Seat should be positioned so base of handles are approximately arm pit height, higher than what is required for military press.
- Before initiation of movement, lift lever into lower starting position with elbows positioned slightly low.
- Once first rep is performed, position elbows slightly further out to sides.
- At bottom position of each rep, lower levers only as far back to allow slight stretch to be felt in chest or shoulders.
- Once last rep is performed, lower shoulders slightly before lowering levers to resting position.
Tips & Common Mistakes
- Keep your core tight and avoid excessive lumbar extension to protect your lower back.
- Don't fully lock out your elbows at the top — maintain a slight bend for joint safety.
- Control the eccentric phase; lowering slowly builds more strength over time.
Programming Suggestions
Adapt your sets and reps to your training goal. As a beginner-friendly exercise, start with lighter loads and focus on form before progressing weight.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Pectoralis Major (Clavicular)) and can be substituted based on your equipment or variation preferences.
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