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Bench Press
1 Adjust the amount of resis-
tance by adding plates to or
removing plates from the lever-
age arm weight carriages.
2 Adjust the seatback to a
comfortable position.
3 Sit on the seat facing for-
ward.
4 Reach to your sides and
grab the bent arm handles
on the horizontal section as
shown.
5 While keeping your stomach
tight and back straight, press
the handles straight out in front
of you. Return to starting posi-
tion.
Variations of this exercise can
be achieved by changing the
seat height and/or the seatback
angle. You can perform the
exercise by holding the vertical
section of the handles. You
can also keep your arms close
to your body to place greater
emphasis on your shoulders
and triceps.
Main muscles used are the
pecs, shoulders and triceps.
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