Wide Chest Press Machine

Sit with your back against the pad and adjust the seat so the handles line up with mid-chest height. Grip the handles, set wider than shoulder width, and plant your feet firmly on the footrest.

Keep your chest open as you push the handles forward to straighten your arms. Press so the path starts wide and converges inward, feeling your chest squeeze.

Briefly squeeze your chest at full arm extension, then slowly let the handles return. Control the return until your chest is well stretched, and do not let the plates bang together.

Focus on the center of your chest drawing inward. Thinking of pulling your upper arms toward your body, rather than your hands, engages your chest better.

If your shoulders roll forward or your back comes off the pad, the load shifts to the front of your shoulders. Forcefully locking your elbows or pushing with momentum releases chest tension, so stay in control throughout.

Exhale as you push and inhale as you return. Opening your chest and filling your lungs on the return keeps the next rep stable.

If the handles are too high, your shoulders will lift, so set the seat to mid-chest first. Until you are used to the wide path, use a light weight and work through the full range of motion.