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Machine Press

Ensure a position is taken up where the hands are just wider than shoulder width, with thumbs facing inwards. Also ensure that the handles or the bar are at a level lower than the top of the shoulders to stretch the anterior deltoids. Concentric contraction: Breathe out. Press the bar in a controlled manner but don't fully lock the elbows. Eccentric contraction Breathe in Lower the bar slowly an in a Controlled manner (2-4 seconds). Lower the bar or handles enough to ensure adequate anterior d

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