Machine Bench Press

Sit in the machine and select the desired weight. Place your foot on the handle feeder, grasp the handles and spread your arms as far as possible, as shown in the figure. The handles should be gripped with the palms facing down. Raise your elbows so your forearms are parallel to the floor. This will be your starting position. As you inhale, take your hands back. As you exhale, push the handles away from you, tensing your pectoral muscles. Lock this position before returning to the starting position. Complete the required number of repetitions. When you are done with the exercise, gently return the handlebars to their place using the feeder. Variations: To perform this exercise on a regular bench, use free weights (barbell or dumbbells). An alternative could also be a cable trainer.