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► Exercise Instructions

1. After choosing the suitable weights, sit straight on the machine, hold the handles making your upper arms parallel to the floor with a slight bent at the elbows.

2. While exhaling, start pushing the handles bringing them together slowly as you squeeze your chest in the middle, pause and hold the contraction for a second then move back to the first position while inhaling until your chest muscles are well extended, and repeat as per your training program recommendations.

► Variations

This exercise can be done using and exercise band or pulleys and you can change it by using the Pec Deck Machine where you place your forearms on the pad, with the elbow and a 90 degree angle. You bring your elbows together.

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