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 hands are at the level of your shoulders. From a seated position, grasp the handles with your palms facing forward. Keeping your elbows high and slightly bent, bring the handles around and forward in a big hugging motion. Without hitting the handles together, squeeze at the peak contraction before lowering the weight slowly to the start position.