Seated Bench Press

Set up the chest press machine so that the grips are aligned with your lower chest when you sit down. Make sure you're sitting with your back flat against the seat. Grab a handle in each hand, stick your chest out, and keep your head against the headrest. Breathe deeply and slowly push the handles forward until your arms are almost fully extended. Pause just before the lockout, then slowly return the handles to the starting position. Pause just before the handles come to a complete stop and perform another repetition.