1. Choose desired weight load.*

2. Adjust back pad to incline position. Sit against pad with upper body slightly angled back against pad, in good body alignment (abs tight, chest up).

3. Lay against bench with arms parallel to floor, hands gripped facing inward. 

4. In a controlled motion, bring hands together over chest, arms slightly bent. Keep elbows fixed.

5. While maintaining the controlled motion, draw arms back to starting position.

6. Do not allow muscles to relax before next repetition.

7. Avoid bending the elbow joint during the exercise.

8. Do not allow muscles to relax before next repetition.

*NOTE: Perform 3 sets of 6-8 repetitions at a heavier weight if your goal is to build muscle and 3 sets of 8-12 repetitions at a lighter weight if your goal is to tone or build endurance. Choose a weight increment that is more difficult to perform in the last few repetitions for the first two sets and one that you can only finish about 80%-90% of the last set. The weight should be challenging but avoid over-exerting. Perform all repetitions with proper form, slowly and controlled. Do not bounce, swing, or use momentum to complete the repetition.