How to do it
- Set the seat so the handles line up with the middle of your chest.
- Sit with your back flat on the pad and the shoulder blades pulled back.
- Grip the handles and press forward until the arms are straight but not hard-locked.
- Return slowly until you feel a stretch across the chest, without letting the stack touch down.
Common mistakes
- A seat so high or low that the handles sit at the neck or the belly.
- Shoulders rolling forward off the pad.
- Letting the weight slam back between reps.
Breathing and tempo
Breathe in and brace your midsection before each rep, hold it through the hardest part, and breathe out at the top. Lower in about 2-3 seconds, then lift firmly without bouncing.
Make it harder or easier
Harder: More load, or one arm at a time if the machine allows.
Easier: Lighter load and a shorter range until it feels comfortable.
Sets and reps
Beginners: 3 sets of 6-10 reps, stopping 2-3 reps short of failure.
Building muscle: 3-4 sets of 6-12 reps, stopping 1-2 reps short of failure.
Safety
- Machines are a good choice when training alone close to failure, as there is nothing to drop.
Swaps
Full gym: Barbell bench press, Incline barbell bench press, Incline dumbbell press, Dumbbell bench press, Cable fly, Pec deck, Dumbbell fly, Push-up, Incline push-up, Dip