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Chest Flat Machine Press

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These movements are useful in isolating and strengthening the upper and lower pecs, the anterior and posterior deltoids and the triceps.
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
positioned on the bench.

3. Roll your shoulders back and down so the shoulder blades are firmly
pressed against the bench and the chest is sticking up. This should
result in the spine being slightly arched.

4. Your arms should be placed straight up with your hands gripping the
weight.

5. Inhale and hold your breath as you lower the weight. When it reaches
the chest, begin to move the weight upward.

6. Exhale as you pass the point of greatest resistance. Pause slightly at
the top of the movement and repeat.

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