Chest Excrise : Machine Compound Row (Back)

Starting Position:

Adjust yourself in the machine as per the instructions.

Reach for the handles and sit back until your hips and knees form a 90-degree angle.

Movement:
Contracting the upper back muscles, draw your arms back, leading with your elbows and keeping your chest lifted, stopping when you get a full contraction of the upper back muscles.

Slowly return to the starting position, stopping just short of your arms fully extending and just short of the weight stack touching.

Key Points:

• Exhale while lifting the weight.
• Inhale while returning to the starting position.
• Try to maintain a neutral spine throughout the entire range of motion and keep the shoulder blades squeezed together.
• Do not round the upper back or let the chest cave in.

Chest Excrise : Machine Chest Press

Starting Position:

Adjust yourself in the machine as per the instructions.
Hold a handle in each hand with your elbows at a 90-degree angle and the upper arm parallel to the floor.

Movemen

Contracting the chest muscles, extend the arms out until there is a slight bend in the elbow. Slowly return to the starting position stopping just short of the weight stack touching.

Key Points

Exhale while lifting the weight.
Inhale while returning to the starting position.