Sit on the machine with your back flat on the pad. Position your forearms on top of the pad and push just with your elbows. Now, your upper arms should be positioned parallel to the floor. This will be your starting position. Never use your hand to squeeze handles together. Push the handles together and squeeze your chest as much as possible. At this point breathe out and hold the contraction for a second. Return back to the starting position as slowly as you can and inhale until your chest muscles are fully stretched. Siedi sulla macchina con la tua schiena piatta contro lo schinale. Posiziona i tuoi avambracci sui pad laterali e spingi solo con i tuoi gomiti. Ora posiziona le tue braccia parallele al terreno. Questa sarà la tua posizione iniziale. Non usare le tue mani per spingere contro le maniglie. Spingi le maniglie e contrai profondamente i tuoi pettorali il più possibile. A questo punto espira e tieni la contrazione per 1 secondo. Ritorna indietro alla posizione di partenza il più lentamente possibile ed inspira allo stesso tempo fino a che i tuoi muscoli pettorali saranno strecciati completamente. SUBSCRIBE: https://www.youtube.com/user/TrainToSmileTV Stay tuned our channel for more episodes: https://www.youtube.com/user/TrainToSmileTV?feature=mhum Check out more good training and exercises for your training. 1. Overhead squat 1 arm med ball http://www.youtube.com/watch?v=2r1EYBZiaKM&feature=share&list=UUKlPekakOp19bpELcGXVijw&index=2 2. Squat 1 Leg with Fitball https://www.youtube.com/watch?v=Yidp8Hwk8yM&list=UUKlPekakOp19bpELcGXVijw 3. Kettlebell Squat tutorial https://www.youtube.com/watch?v=jrtewIy1lTQ&list=PLAA90C16D520B6DD4&index=97 4. How to do: ROMANIAN DEADLIFT https://www.youtube.com/watch?v=Nexj_jP_hx0&list=PLAA90C16D520B6DD4&index=98 5.Squat https://www.youtube.com/watch?v=3-FSDoGTyuc&list=PLAA90C16D520B6DD4&index=80 Check us out online: Pinterest: http://www.pinterest.com/traintosmiletv/ Facebook: https://www.facebook.com/TraintosmileTV?ref=ts&fref=ts Google+: https://plus.google.com/u/0/b/101740434446276680403/101740434446276680403/posts Twitter: https://twitter.com/TrainToSmileTV youtube: https://www.youtube.com/user/TrainToSmileTV