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Machine Chest Press
Pectorals, anterior deltoid, tricep
 
1)
Position yourself according to the machine guidelines. Hands should be around mid chest (armpit level) and elbows slightly behind shoulders. Feet flat on floor and at 90degrees. Back flat against backrest but allowing natural curve.

2)
Exhale as you push the handles forward, keeping shoulders relaxed, hips down and back against backrest. Careful not to lock the elbows as you push out, or bend the wrists.

3)
Hold for a second, inhale as you return to start position keeping natural alignment in head, wrist, elbows and shoulders.



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