A machine-based exercise that targets the upper chest and shoulders, while also working the triceps.
- +Targets upper chest and shoulders
- +Easy to use for beginners
- +Safe, as the machine controls movement
- –Not as effective as free weights for muscle development
- –Limited range of motion compared to free weights
This exercise targets:
Chest
Upper Chest
Middle Chest
Serratus
Shoulders
Front Delts
–
Triceps
Ratios are approximate and can vary depending on form and technique.
How to perform
- Adjust seat so handles line up with mid–upper chest
- Set feet flat, chest up, shoulders down and back
- Grip handles slightly wider than shoulder-width, wrists straight
- Keep elbows at about 45° from your torso
- Press the handles forward/up until arms are almost straight; don’t lock elbows
- Pause, then lower slowly until you feel a chest stretch without shoulders rolling forward
- Maintain a steady tempo and tight core; keep back and hips on the pad
- Exhale as you press, inhale as you lower; choose a weight you can control