Flat machine press

Muscles worked

You need

How to do it

1. Execution
2. Start position:
3. Elbows bent at roughly 90°, hands just outside your chest.
4. Keep wrists straight and aligned with your forearms.
5. Pressing phase (concentric):
6. Push the handles forward until your arms are almost fully extended — don’t lock out.
7. Focus on squeezing your chest at the end of the movement.
8. Returning phase (eccentric):
9. Slowly bring the handles back toward your chest, feeling the stretch in your pecs.
10. Maintain tension — don’t let the weight stack touch down between reps.