Sit on the machines seat and press your elbows into the pads (palms forward), relaxing your forearms and wrists.
1. Inhale and force the chest pads together until they touch in front of your chest.
2. Exhale as you return to starting position and complete the movement. Repeat the next repetition.
Notes:
This exercise works and also stretches the pectoralis major. Additionally, it develops the coracobrachialis and the biceps short head.
This exercise is good for beginners because it helps to build a good strength foundation before advancing to more complex movements.