Alternative names: Machine press

Adjust the bench to your body: your lower back should be supported and your spine straight.

Sit with your feet flat on the floor and hip-width apart, and hold both handles, palms facing forwards.

Press the machine handles slowly upwards until your arms are almost straight.

Return to the starting position.

Count one second up and one second down.

- Don't lock your elbows.

- Don't arch your back.

- Keep your abdominal muscles contracted.

- Keep the movement slow and controlled throughout.