Chest Press | muscles targeted: pectorals, triceps
Step 1: Adjust the back pad by pulling on the blue lever located behind the seat and move it forward or backward. If it is setup properly the vertical handles will be right in front of your hands.
Step 2: It is not necessary to have your feet flat on the ground. It is more important that the handles are positioned at armpit level. Adjust the seat by pulling on the blue lever on the left side of the seat and move it up or down.
Step 3: Turn the dial on your left to adjust the amount of resistance.
Step 4: Grab the vertical handles and push out in front of you, extending your arms. Remember to keep your back pressed firmly against the back pad. Without pausing, return to your starting position in a smooth and controlled manner.
Tips: Don’t rush. Start with a weight that allows you to perform the exercise through a full range of motion. Don’t lock your elbows!
Continue for 8-10 reps. 2–0–2 tempo.
Lat Pulldown | muscles targeted: latissimus dorsi & rhomboids [your back muscles]
Step 1: Set the seat height just below the handles. This may take some trial and error, but you should feel yourself fully extending to reach the handlebar above.
Step 2: Adjust the lap pad by pulling the blue handle in front of you out and to the right. Adjust it up and down. The pad should rest comfortably against the top of your thighs, keeping your lower body stable.
Step 3: Turn the dial on your left to adjust the amount of resistance.
Step 4: Reaching up, grab the handles and pull your hands in toward your chest, keeping your thumbs up. Your hands should line up just outside of your chest. Retract your shoulder blades as if you were going to squeeze an orange between them.
Tip: Only pull with your arms. Your back should remain straight and focus on using your back muscles and not your arms.
Perform 8-10 reps and repeat. 2–0–2 tempo.