1. Choose desired weight load.*

2. Position bench facing away from machine. Adjust bench to incline position if using an adjustable bench.

3. Arms should be bent at a 90 degree angle with elbows shoulder height.

4. Hands should be directly over the elbow joints. palms should be facing forward with an overhang grip.

5. While maintaining a controlled motion, press handles upward until arms are straight with a slight bend in elbows. Do not overextend 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.