Chest
Machine
Neutral chest press (converging)
Converging chest press: the handles converge towards the center.
Setup
Adjust seat height so handles are at mid-chest level.
Back flat against the pad, shoulder blades together and down.
Hold handles with a neutral grip, elbows at about 45° to the body.
Lift chest, brace core, feet flat on the floor.
Build tension, wrists straight.
Execution
Push handles forward: path converges to the center, stronger contraction of inner chest.
Hold briefly at the front, squeeze chest maximally.
Return slowly until you feel a good stretch.
Keep shoulder blades retracted throughout the set.
Breathing: Exhale when pushing, inhale when returning.
