How to do it
Keep your wrists stacked directly over your forearms throughout each rep.
- 1
Sit on the chest press machine with your back flat against the pad.
- 2
Grasp the handles with a firm grip and place your feet flat on the ground.
- 3
Press the handles forward until your arms are fully extended but not locked.
- 4
Slowly return to the starting position as you inhale, keeping tension on your chest muscles.
- 5
Repeat for the desired number of repetitions.
Expert tip
Focus on squeezing your chest muscles at the end of the press and control the weight on the way back to engage your muscles effectively.
Common mistakes
- ✕Letting the elbows flare out to 90 degrees
- ✕Lifting the back off the seat pad
- ✕Bouncing the handles off the starting stops