Instructions: Pick a desired weight by moving the pin in the weight stack. Push the small button on the top of
the pin to release it. Next, lie down on the bench of the machine and position yourself so the
handles of the bench press machine are aligned up with your lower chest, sternum area. Grasp the
handles placing your thumb under the bar, and your feet either on the floor, or on the bench
with your knees bent. Using your pectoral strength, push the handles up until your arms are just
slightly bent. Pause at the top for one second contracting your pectorals tight. Slowly return
to the starting position and repeat for the number of reps assigned. Note The machine bench presses are also designed
so your sitting up straight while performing the exercise. These work in the same manner. Designers
have also designed incline bench presses that are great in learning the movement of the free weight
movement of these presses.
Don't jerk the weight up. Use a slow controlled movement. Don't arch your back. keep it flat throughout
the entire movement.