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SEATED SHOULDER PRESS (DELTOIDS AND TRICEPS)
Disengage and hold the seat pull pin. Position the seat at a height, where
the horizontal handles are at shoulder level. Engage and tighten the pull
pin. Disengage and hold the seatback angle adjustment pull pin. Engage
the pin in the last hole. Disengage and hold the press arm pull pin. Engage
in the hole that allows you to comfortably grasp the upper or horizontal
handles of the press arm. Sit on the seat, lower back firmly against the seat-
back, and feet in a comfortable position. Grasping either the horizontal or
upper handles, push forward in an arc motion, until achieving full arm
extension. Slowly return to the start position and repeat.
SEATED CHEST PRESS (PECTORALS & TRICEPS)
Disengage and hold the seat pull pin. Position the seat at a height, where
the horizontal handles are at mid-chest level. Engage and tighten the pull
pin. Disengage and hold the seatback angle adjustment pull pin. Engage
the pin in the front hole. Disengage and hold the press arm pull pin.
Engage in the center hole, so that the arm is perpendicular to the floor from the
side. Disengage and hold the seatback pull pin. Engage in the appropriate
hole that allows the desired range of motion – farther back for less and
farther forward for more. Sit on the seat, lower back firmly against the
seatback, and feet in a comfortable position. Grasping either the horizontal
or upper handles, push forward in an arc motion, until achieving full arm
extension. Slowly return to the start position and repeat.
SEATED ABDOMINAL CRUNCH (RECTUS ABDOMINUS)
Disengage and hold the seat pull pin. Position the seat at a level that
allows your knees to be bent at a 90 degree angle. Engage and tighten
the pull pin. Disengage and hold the seatback angle adjustment pull pin.
Engage the pin in the front hole. Attach the foot/abdominal cuff to the
karabiner behind the seatback. Grasp the two straps of the cuff and hold
with your hands at the back of your neck. Your hands should remain
stationary throughout the movement. With your lower back against the seat
back, crunch forward in an arc motion, until you feel a contraction in your
abdominals. Slowly raise and repeat.