EXECUTION          

            >> Adjust the seat of the pec-deck machine so that your upper arms are in line with your shoulders                    or slightly below. Sit firmly against the back support pad and place your forearms against the                        resistance pads on either side. Your entire forearm and elbow should rest against each pad as you                  grasp the hand grips.

            >> Place your fleet flat on the floor about shoulder-width apart, your knees flexed about 90 degrees.

            >> inhale and hold your breath as you push against the pards to move them towards each other in                      front of you, exhale once you pass the sticking point of the movement.

            >> in the end position, push hard and hold for 1-2 seconds to archive strong contration.

            >> Relax your pecs slightly  and return to the initial position. Keep the return movement under                          control at all times until your elbows are in line with shoulders.

            >> As your reach the start position, stop and reverse direction. Repeat for reps.