Exercise Instructions:

  1. Set the handles to chest level.
  2. Chest up, shoulders back at all times (no leaning forward at the end of the rep! This would disengage the pecs and tell the deltoids to take over.).
  3. Squeeze your pecs to drive the handles of the machine across your body in an arc-like motion, meeting in the mid-line of your chest.
  4. Control the weight as you return to the start position, following the same arc-like motion.
  5. Notice my grip (see video)? I start with a neutral-grip, pushing my hands into the handles rather than gripping the bar. Near the end of each rep, I rotate my hands to create a supinated-grip, which allows me to squeeze my pecs to a slightly greater extent.

Muscles Worked: