Position

Sit on the chest press machine with your back flat against the pad and your feet flat on the floor.

Movement

• Grasp the handles with an overhand grip and push them away from your chest by extending your arms.
• Slowly return the handles to the starting position by bending your elbows and keeping your upper arms at a 45-degree angle to your body.

Breathing

Exhale as you push the handles away from your chest and inhale as you return them to the starting position.

Tips

• Adjust the seat and handles to ensure proper alignment with your chest and shoulders.
• Maintain a neutral spine and engage your core muscles throughout the movement.
• Avoid locking out your elbows at the top of the movement to prevent strain on the joints.