equipment

Machine

sets

3

reps

10-15

rest

60-90 sec

1. Adjust the seat so the handles sit at about shoulder height.
2. Sit with your back flat against the pad.
3. Plant both feet flat on the floor.
4. Take the handles with your palms facing forward and wrists straight.
5. Brace your midsection before the first repetition.

1. Press the handles upward until your arms are extended.
2. Stop just short of a hard elbow lockout.
3. Lower the handles under control back toward shoulder height.
4. Stop when your upper arms are roughly level with your shoulders.
5. Begin the next repetition without letting the weight stack rest.

Exhale as you press up, inhale as you lower the handles.

• Set the seat height before loading the machine.
• Keep your back against the pad throughout.
• Keep your wrists straight and in line with your forearms.
• Control the lowering phase rather than letting the stack drop.
• Keep your feet planted rather than bracing them on the frame.

• Leaving the seat at a height that puts the handles above or below the shoulders.
• Letting the weight stack slam between repetitions.
• Arching away from the back pad to push heavier weight.
• Locking the elbows out forcefully at the top.
• Bending the wrists backward under load.

From handles at shoulder height to arms nearly extended overhead. Let the machine's fixed path define the range rather than forcing extra depth.