This is a good finishing exercise that can also be used to isolate the chest muscles. It works within a fixed range of motion so there is little chance that any errors will creep in or any injury occur.

1 Adjust the seat height so that your upper arms are parallel to the floor. Depress the foot level (if necessary) and grasp the handholds, pushing your forearms into the pads.

2 Keeping your back straight, sit tall and brace your shoulders and chest, and keeping the movement under control bring your arms together in front of your chest until the pads meet.

3 Hold for a second, contracting your chest, and then return to the start position, with the movement under complete control, and repeat for the desired number of reps.