Primary Muscle: Chest
Equipment: Machine
Level: Beginner
Purpose: To target the middle head of the pectoralis major muscle.
Execution: Lay flat on a hammer strength bench and grasp the handles with a medium grip (slightly wider than shoulder width). You want the handles to be at the level of your nipples. Keeping your shoulders back and chest up, press the handles straight up driving through your chest and straightening your arms. Squeeze your chest at the top of each rep and avoid locking your elbows. Lower the handles slowly in a controlled fashion. Be sure to exhale on the way up and inhale on the way down.