Pec Deck Machine

Sit with your back flat against the pad and your forearms or hands against the machine's arms, elbows bent and roughly level with your shoulders. Bring your arms together in front of your chest in a wide arc, leading with your elbows rather than your hands. Squeeze your chest hard as your arms come together, then let them open back out slowly until you feel a stretch across your chest, not your shoulders. Keep your shoulder blades pinned back against the pad the whole time — if they roll forward to meet your hands, your shoulders start taking over from your chest.