1. Choose desired weight load.*

2. Adjust back pad to incline position.

3. Sit against pad with upper body slightly angled back against pad, in good body alignment (abs tight, chest up).

4. Keep arms up and grips directly over chest with wrists straight.

5. In a controlled motion, push handles forward, slightly upward until arms are straight, with a slight bend in the elbows (do not lock out elbows).

6. 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.