equipment

Machine

sets

3

reps

10-15

rest

60-90 sec

1. Adjust the seat so the handles or pads sit at about chest height.
2. Sit with your back flat against the pad.
3. Plant both feet flat on the floor.
4. Place your forearms on the pads or take the handles, with elbows slightly bent.
5. Set your shoulder blades back against the pad.

1. Bring the pads or handles together in front of your chest.
2. Squeeze your chest briefly when your arms meet.
3. Let your arms open back out under control.
4. Stop when you feel a stretch across your chest, before your shoulders roll forward.
5. Begin the next repetition without letting the stack rest.

Exhale as you bring your arms together, inhale as they open back out.

• Set the seat height before loading the machine.
• Keep your back and shoulders against the pad throughout.
• Move with your chest rather than pushing with your hands.
• Control the opening phase instead of letting the stack pull your arms back.
• Keep your neck relaxed and your head against the pad.

• Opening the arms too far and letting the shoulders round forward.
• Letting the weight stack slam between repetitions.
• Shrugging the shoulders toward the ears.
• Leaning forward off the pad to move more weight.
• Setting the seat too low or too high for the chest to work properly.

From arms open with a comfortable chest stretch to the pads meeting in front. Let the machine's fixed path guide the movement rather than forcing extra range.