A machine exercise that primarily targets the chest muscles and secondarily the shoulders and triceps.
- +Isolates the chest muscles
- +Easy to use for beginners
- +Allows for controlled movements
- –Not as effective as free weights for muscle development
- –Limited range of motion compared to free weights
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
- Adjust seat so handles/elbow pads align with mid-chest; feet flat
- Choose a light weight; grip handles or place forearms on pads; elbows bent ~90° and fixed
- Sit tall; chest up; shoulders down and back; brace your core
- Start with arms opened to the sides, in line with your chest; wrists neutral
- Bring handles/pads together in a wide arc using your chest; don’t shrug
- Pause and squeeze the chest at the front
- Return slowly until you feel a chest stretch, not shoulder strain; don’t let the stack slam
- Exhale as you close, inhale as you open