Bench Press - Machine
Lie down on your back on the bench (making sure the bench is flat), set the machine to your height so that the handle bars are in line with your lower chest and keeping your tummy tight so that you do not arch your lower back (if the bench is too high forcing your back to arch and your feet do not rest comfortably on the ground then place your feet on the bench - if you are unsure; ask an instructor).
Placing your hands on the wide grip; slowly push your arms up straight, avoid locking out your elbows, and lower again till your elbows are at a 90 degree angle.
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