Flat Machine Press

Step 1. Execution

Step 2. -

Step 3. Start position:

Step 4. - Elbows bent at roughly 90°, hands just outside your chest.

Step 5. - Keep wrists straight and aligned with your forearms.

Step 6. -

Step 7. Pressing phase (concentric):

Step 8. - Push the handles forward until your arms are almost fully extended — don’t lock out.

Step 9. - Focus on squeezing your chest at the end of the movement.

Step 10. -

Step 11. Returning phase (eccentric):

Step 12. - Slowly bring the handles back toward your chest, feeling the stretch in your pecs.

Step 13. - Maintain tension — don’t let the weight stack touch down between reps.