Chest
Machine
Neutral chest press (non-converging)
Guided chest press with parallel grips.
Setup
Adjust seat height so handles are at mid-chest level.
Back flat against pad, shoulder blades squeezed and down.
Grip handles neutrally, elbows at about 45° to the body.
Lift chest, core tight, feet flat on the floor.
Keep wrists straight, build tension.
Execution
Push the handles straight forward until arms are almost fully extended.
Focus on your chest, keep shoulder blades set.
Hold briefly at the front and squeeze the chest maximally.
Slowly return until a good stretch is felt.
Breathing: Exhale when pushing, inhale when returning.
