LYING BENCH MACHINE
- Lie comfortably on a bench.
- Rest your head on the bench and place your feet firmly flat on the ground or on the bench.
- Adjust the machine to see that the rails go down only to the chest level.
- Push the weight in an upward motion until you arrive at the extended arm length.
- Follow the smooth reverse motion to lower down the weights.
- Do not arc the lower back at any point during the exercise.
- To work on your upper pectorals, incline the bench.
- Decline the bench for working on lower pectorals.
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