Chest
Machine
Pec deck
Isolated chest adduction for inner chest definition.
Setup
Adjust seat height so handles are roughly at mid-chest level.
Back flat against the pad, shoulder blades together and down.
Contact handles or pads with forearms/hands, elbows slightly bent.
Chest up, core tight, feet stable.
Keep elbow angle constant throughout the exercise.
Execution
Bring your arms together in an arc in front of your chest.
Squeeze your chest fully at the end, hold briefly.
Slowly open until you feel a deep stretch in your chest.
Keep shoulder blades retracted; do not let shoulders roll forward.
Breathing: Exhale as you bring arms together, inhale as you open.
