Chest
Machine
Chest press neutral (lying)
Lying neutral chest press for the mid chest.
Setup
Set the seat or bench flat, rest your back flat.
Shoulder blades together and down, lift the chest.
Hold the grips with a neutral grip, elbows at about 45° to the body.
Core tight, feet stable on the floor.
Wrists straight over the elbows.
Execution
Push the handles straight up or forward until your arms are almost extended.
Consciously target the chest; keep shoulder blades set.
Hold briefly at the front, squeezing the chest fully.
Slowly return until you feel a good stretch.
Breathing: Exhale when pushing, inhale when returning.
