Machine Chest Press.

How to do it.

1. Step 01

   Sit on the machine with your back pressed firmly against the pad.

2. Step 02

   Adjust the seat height so the handles are at mid-chest level.

3. Step 03

   Grasp the handles with an overhand grip, slightly wider than shoulder-width.

4. Step 04

   Push the handles forward, extending your arms without locking your elbows.

5. Step 05

   Squeeze your chest muscles at the peak of the contraction.

6. Step 06

   Slowly return the handles to the starting position, controlling the weight.

Pro cues.

• Maintain a slight arch in your lower back and keep your shoulders down.

• Focus on pushing through your chest, not just your arms.

• Control the eccentric phase to maximize muscle stretch and engagement.