Machine Chest Press: 4 Sets Of 8-10 Reps

Machine Chest Press: 4 Sets Of 8-10 Reps

Grimes says it doesn't matter what the chest press machine looks like, so long as it has an option for the hammer, or neutral, grip, with your palms facing inward.

Tuck your chin into your chest and "scoop," as he describes, meaning that your elbows will drop slightly inward toward your torso as you press upward. The deep contraction at the top is most important, so hold it for a solid second before controlling the weight back down to the starting position.

Grimes says tucking your chin into your chest helps you to remember that squeeze, so you want to feel like you're squeezing your chest up into your jaw.

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