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Did this to get my inner chest burning. Its a machine and you go light, no reason to put 300lbs and show off.
They have a bar in the center on the ground so you can push off with your feet.
First put on like 40lbs and play around with your hand placement and positions of your elbow. I kept my elbow tucked in and felt it. i had a close grip on the hand grips. Adjust the height so when your hands are on the hand placement they are just slightly above your nipples.
Did 4 sets at 100lbs and did not count. You explode straight forward, but don't lock out your elbows. When coming in, come in very slowly and come in deep so you feel the chest. Push off and explode again, and come in slow. Keep doing this and your chest will feel it. My inner pecs are sore right now, i love it.
I do this as my last exercise. You can also force out a few more reps by using your feet to control the motion. For example, if you're about to fail, push off at the initial explode and than bring it nice and slow.
They have a bar in the center on the ground so you can push off with your feet.
First put on like 40lbs and play around with your hand placement and positions of your elbow. I kept my elbow tucked in and felt it. i had a close grip on the hand grips. Adjust the height so when your hands are on the hand placement they are just slightly above your nipples.
Did 4 sets at 100lbs and did not count. You explode straight forward, but don't lock out your elbows. When coming in, come in very slowly and come in deep so you feel the chest. Push off and explode again, and come in slow. Keep doing this and your chest will feel it. My inner pecs are sore right now, i love it.
I do this as my last exercise. You can also force out a few more reps by using your feet to control the motion. For example, if you're about to fail, push off at the initial explode and than bring it nice and slow.
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