|How to do:
1. Lie on a flat chest machine, feet firmly on floor.
2. Make sure that your butt, back, shoulders, and head are firmly
3. Roll your shoulders back and down so the shoulder blades are firmly
4. Your arms should be placed straight up with your hands gripping the
5. Inhale and hold your breath as you lower the weight. When it reaches
6. Exhale as you pass the point of greatest resistance. Pause slightly at