Machine Chest Press

What You'll Need
A chest press or hammer strength machine and you're in business.

Why You Should Be Doing This Exercise
Won't win any awards for, well, anything, but serves as a nice finishing exercise for a grueling chest workout. Could also be a simple alternative to the bench press every once in a while, but it will also get you hips involved, and hips make anything a little more explosive.

Start
Grip both handles and get in a quarter squat position with your hips back and your knees slightly bent. Your chest should be up, your back should be straight, and the voice in your head should be saying, "let's do this."

Middle
The hope, the dream, the objective here is to keep your wrists, elbows, and shoulders in a straight line while pushing the grips forward. As you push through the bars you should come out of the quarter squat so that your arms and legs extend at the same time. This should be an explosive moment so if the weights are rattling and you're making a lot of noise, you're probably doing the right thing.

Finish
After you've hit the point where the weights have been pushed out and your arms have been extended its time to get back into that starting position. Now this exercise will happen quickly so right after you've reached full extension recoil and get ready for another go-round.

Key Don'ts
1. Don't extend your arms and then your legs as this should happen simultaneously.
2. Don't bend your back or look at the ground.
3. Don't be afraid to make a little noise while you're at it.