your chest, drive the weight back up. Hold it in the starting position, with your elbows locked out, for another count of one, then repeat. Tip: Don't lift your hips off the bench while you press the weight up. Machine Pec Deck Starting Position: Sit at the machine with your back flat against the back pad. Place forearms on the padded levers and position upper arms parallel to the ground. The Exercise: Push the levers slowly together and squeeze your chest muscles at the end of the movement. Return slowly to the starting position so arms are in line with obliques (no further back). Tip: There is a risk of hyperextension of the shoulder on the backwards phase which could tear ligaments and injure the rotator cuff muscle tendons. Machine Chest Press Starting Position: Sit on chest press seat, with straight back pressed firmly into pad. Keep your abdominal muscles tight, shoulders down and chest up. Place feet on a kick assist lever and push down to bring handles to correct angle for hands to take hold of. The Exercise: Under control, push the weight out while focussing on bringing your elbows together. Stop just before your elbow joints are straight and reverse the motion back. Under control, lower the weight, stop when your elbow joints are in line with your shoulders and reverse the motion.