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Adjust seat to put chest in a horizontal line with arms. Grip handles with palms down. Keep shoulder blades squeezed together (retracted) against back pad and maintain position throughout entire exercise. Throughout motion, shoulders form 90 degree angle to body (upper arms are parallel to floor). In a controlled motion, push handles forward to extend arms without locking out elbows. While maintaining the controlled motion, bring elbows back without setting weight down or relaxing the muscle.
Here are a few suggested alternative exercises:
Ball Band Chest PressBall Dumbbell Chest FlysBall Dumbbell Chest PressBall Dumbbell PulloverBall Incline Dumbbell FlyBall Incline Dumbbell PressBall Push UpsBand Chest PressBand Decline Chest PressBand Incline Chest PressBench Press - BarbellCable CrossoverCable PulloverChest Press - Hammer StrengthChest Press - MachineDecline Bench Press - BarbellDecline Dumbbell FlyDecline Dumbbell PressFlat Dumbbell FlyFlat Dumbbell PressIncline Dumbbell FlyIncline Dumbbell PressPush Ups
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