Neutral Grip Chest Press Machine

Set the seat so the handles are level with mid-chest. Use palms-facing neutral grips and gently set the shoulder blades.

Press the handles forward and inward. Keep the elbows close rather than flaring them.

Return slowly until the mid-chest lengthens. Keep the shoulders from rolling forward.

Imagine the insides of the elbows moving toward each other. If the arms dominate, keep the elbows closer and repeat.

Bent wrists or driving the torso forward shifts work to arms and shoulders. Stay on the backrest with wrists and forearms aligned.

Exhale on the press and inhale on the return. Repeat the same breathing pattern to prolong chest tension.

Stop just before full arm extension to keep chest tension. A brief top hold can intensify the inner chest.