This exercise is very suitable for improving the definition of the pectoral muscles. This exercise is really good for beginners as the exercise sequence is very effectively supported when you use the machine in the gym.

You sit upright on the machine with your arms angled upward at about 90°. Then you start to push your arms forward from the lateral starting position - and slowly back again.

Ralf recommends about three sets of ten to fifteen repetitions for this one.