Performance: Adjust the chest press machine so that the handles line up with your mid to upper chest. Sit erect in the seat and grasp the handles with an overhand grip. Press the handles straight out in front of you. Extend your arms fully but in order to keep continuous pressure on the muscles, do not lock them out. Pause for a moment, feeling the contraction in your chest, then slowly bring your hands back toward your chest. Do not let the weights touch the stack. Since the handles of the machine can be lowered past the plane of your chest, you can get a nice stretch in your pecs from this exercise however, be careful not to allow the handles to overstretch your shoulders when returning to the starting position.
Muscle Emphasis: pectorals, anterior deltoids, tricpes; secondary stress is on the medial heads of the deltoids, the latissimus dorsi, and the upper back muscles
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