Eccentric Chest Press

1. Adjust a chest press machine's seat height so that the handles are at chest level.
2. Select the appropriate weight on the weight stack.
3. Sit on the machine with your back flat against the backrest and your feet flat on the floor.
4. Grasp the handles with an overhand grip and push them away from your chest with two hands until your arms are fully extended.
5. Release the handle with your right hand; your right hand bears no weight.
6. Slowly lower the handles back towards your chest with your left hand, keeping your elbow at a 90-degree angle. Note that this will only work on machines where the two handles are linked to each other and to the weight.
7. Grasp the handles with both hands. Push to fully extend your arms.
8. Release the handle with your left hand; your left hand bears no weight.
9. Slowly lower the handles back towards your chest with your right hand. This marks one repetition.
10. Repeat for the desired number of repetitions.

Results