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    Muscles worked: Chest

    Pick a desired weight by moving the pin in the weight stack. Push the small button on the top of the pin to release it. Next, lie down on the bench of the machine and position yourself so the handles of the bench press machine are aligned up with your lower chest, sternum area. Grasp the handles placing your thumb under the bar, and your feet either on the floor, or on the bench with your knees bent. Using your pectoral strength, push the handles up until your arms are just slightly bent. Pause at the top for one second contracting your pectorals tight. Slowly return to the starting position and repeat for the number of reps assigned.
    Note The machine bench presses are also designed so your sitting up straight while performing the exercise. These work in the same manner. Designers have also designed incline bench presses that are great in learning the movement of the free weight movement of these presses.
    Don't jerk the weight up. Use a slow controlled movement. Don't arch your back. keep it flat throughout the entire movement.

    Alternate exercises: Bench Press

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