Flat Machine Press

Start position:

• Elbows bent at roughly 90°, hands just outside your chest.
• Keep wrists straight and aligned with your forearms.

Pressing phase (concentric):

• Push the handles forward until your arms are almost fully extended — don’t lock out.
• Focus on squeezing your chest at the end of the movement.

Returning phase (eccentric):

• Slowly bring the handles back toward your chest, feeling the stretch in your pecs.
• Maintain tension — don’t let the weight stack touch down between reps.