How to do it
Keep your shoulder blades retracted against the back pad throughout each rep.
- 1
Adjust the seat and handles of the leverage machine to fit your body.
- 2
Sit down and grip the handles with a full grip.
- 3
Press the handles forward until your arms are extended but not locked.
- 4
Slowly return to the starting position, feeling a stretch in your chest.
- 5
Repeat for the desired number of repetitions.
Expert tip
Focus on pressing through the chest and avoid locking out your elbows at the top of the movement to keep constant tension on the pectoral muscles.
Common mistakes
- ✕Flaring the elbows to 90 degrees
- ✕Collapsing the wrists backward
- ✕Lifting the heels off the floor