Sit on machine with back on pad. Grasp handles to both sides, shoulder height. Slightly bend elbows and internally rotate shoulders so elbows are back.
Keeping elbows pointed high, push lever handles forward and together. Return to back toward original position until mild stretch is felt in chest or shoulder. Repeat.
Shoulders are kept internally rotated so elbows are pointing out to sides. Adjust lever arms on machine so slight stretch is felt when weight is lowered. Also see exercises on alternative machine.
- Pectoralis Major, Clavicular
- Pectoralis Minor
- Deltoid, Anterior
- Biceps Brachii, Short Head
- Serratus Anterior