A machine-based exercise that targets the chest muscles, isolating them for growth.
- +Isolates chest muscles effectively
- +Less risk of injury due to controlled motion
- +Adjustable resistance
- –Does not engage stabilizer muscles as much as free weights
- –May be hard to adjust to fit body type
This exercise targets:
Chest
Middle Chest
Upper Chest
Lower Chest
Serratus
Shoulders
Front Delts
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set seat so handles line up with mid-chest/nipple level
- Sit tall, feet flat, shoulders down and back; slight bend in elbows
- Grip handles lightly; keep wrists straight and chest up
- Bring handles together in a hugging motion; squeeze chest at the center
- Pause briefly, then open arms under control until you feel a chest stretch (don’t over-stretch)
- Keep elbow angle fixed; don’t shrug or arch your lower back
- Exhale as you close, inhale as you open; move slow and controlled
- Choose a weight you can control without the stack slamming