equipment

Machine

sets

3

reps

10-15

rest

60-90 sec

1. Adjust the seat so the handles sit at roughly mid-chest height.
2. Sit with your back flat against the pad.
3. Plant both feet flat on the floor.
4. Grip the handles with your wrists straight.
5. Set your shoulder blades back against the pad before you start.

1. Press the handles forward until your arms are extended.
2. Stop just short of locking your elbows out hard.
3. Return the handles under control toward your chest.
4. Stop when your hands are roughly level with your chest and your upper arms are in line with your torso.
5. Begin the next repetition without letting the weight stack rest.

Exhale as you press the handles away, inhale as you return them.

• Set the seat height first — handle position determines which part of the chest works hardest.
• Keep your back and shoulders against the pad throughout.
• Keep your wrists straight and in line with your forearms.
• Control the return instead of letting the stack pull your arms back.
• Keep your feet planted rather than bracing them on the frame.

• Leaving the seat at the wrong height so the handles sit too high or too low.
• Letting the shoulders roll forward off the pad at the end of each press.
• Letting the weight stack slam down between repetitions.
• Bending the wrists backward under load.
• Locking the elbows out forcefully at the end of each press.

From arms extended forward back to about chest level. The machine defines the path — do not force a deeper stretch than the seat position allows.