Primary Muscle: Chest
Equipment: Machine
Level: Beginner
Purpose: To target the middle head of the pectoralis major muscle.
Execution: Set the seat such that your elbows are slightly lower than your shoulders. From a seated position on a machine chest press machine, grasp the handles with a medium grip (slightly wider than shoulder width). Keeping your scapula retracted and your wrists straight, press the weight until your arms are fully extended but not locked out. Squeeze at the peak contraction before lowering the bar slowly to the starting position. Lower the weights until your arms are below 90⁰ before pressing for another repetition.