How to do it
Squeeze your shoulder blades together against the pad before each rep.
- 1
Adjust the seat of the leverage machine so that the handles are at lower chest level.
- 2
Sit down and grip the handles with a full grip, keeping your wrists straight.
- 3
Press the handles upward in a smooth arc, exhaling as you go.
- 4
Stop just before your elbows lock out, and then slowly lower the weight back to the starting position while inhaling.
- 5
Keep your back flat against the pad throughout the exercise.
- 6
Repeat for the desired number of repetitions.
Expert tip
Focus on pressing through your chest and avoid locking your elbows at the top to keep tension on the pecs.
Common mistakes
- ✕Allowing the wrists to bend backward
- ✕Raising the head off the back pad
- ✕Arching the lower back off the pad