Lever Chest Press

1. Adjust the seat height so the handles line up with the middle of your chest.
2. Sit down with your back flat against the pad and grip the handles with an overhand grip.
3. Brace your core and keep your shoulder blades pulled down and together against the pad.
4. Press the handles forward by extending your arms, stopping just short of locking out your elbows.
5. Pause briefly at full extension, keeping tension in the chest.
6. Slowly bend your elbows and return the handles toward your chest under control.
7. Stop when your elbows are roughly in line with your torso, then press back out.
8. Perform 3 to 4 sets of 8 to 12 reps.

Common Mistakes

• Seat set too high or low: A poor seat height sends the handles into your neck or stomach instead of your chest. Adjust it so the handles start at mid chest.
• Bouncing the handles at the bottom: Letting the weight stack slam and bounce back removes tension from the chest. Control the negative and press with intent.
• Shoulders rounding forward: Letting the shoulders roll forward at the start shifts stress to the front of the shoulder joint. Keep the shoulder blades pinned to the pad.
• Flaring the elbows too wide: Elbows drifting straight out to the sides strain the shoulders. Keep them at roughly a 45 degree angle from your torso.