Adjust the seat height so the handles are aligned with your mid-chest.
Sit with your back firmly pressed against the pad and plant your feet flat on the floor.
Grasp the handles with a full grip and your palms facing downward or forward depending on the machine.
Press the handles forward by extending your arms until they are nearly fully extended, without locking out.
Slowly return the handles to the starting position, feeling a stretch across your chest.
Maintain controlled, smooth repetitions without letting the weight stack slam between reps.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 12-15 reps | Form mastery, neural adaptation |
| Intermediate | 4 sets of 10-12 reps | Hypertrophy, moderate loading |
| Advanced | 4 sets of 8-10 reps | Strength, high intensity/volume |