Primary Muscle: Chest
Equipment: Machine
Level: Beginner
Purpose: To target the upper head of the pectoralis major muscle.
Execution: From a lying position on an incline bench, grasp the bar with a medium grip (slightly wider than shoulder width). Keeping your scapula retracted and your wrists straight, dismount the bar from the hinges and lower it slowly to your clavicle. Press the bar straight up until your arms are fully extended but not locked out. Squeeze at the peak contraction before lowering the bar slowly to the start position. Lower the bar until it hits your clavicle before pressing up for another repetition.