Sit on the bench pad so that the cables are behind you. With your feet and butt on the bench pad, grab both handles in a supinated position and keep a neutral back. Bring the handles only if they are stretching the pectoral muscles. While maintaining your back position, allow your body to slowly stretch your chest while your arms are fixed in their position. Do not attempt to squeeze your chest; instead, bring your chest forward and let your own bodyweight stretch your chest.
Sit sideways on the GR8 with your knees on the bench pad. Keep your hips locked and your back straight at all times. Grab one handle at a time and raise it across your body. This movement is more advanced. The handle should travel from the starting position to the middle of your body while keeping your arms slightly unlocked. Keep the free arm on your chest for support and balance and to produce better contractions. Perform this movement very slowly as it is hard to maintain balance and do not swing or use momentum.
Sit on the bench pad so that the cable system is behind you. While using the handles attachment, place your feet on the edge of the bench pad. Grab both handles from behind and press them forward with flared elbows. Keep your back neutral and look straight ahead. Grab the handles with a pronated hand position and keep your arms out at a 45-degree angle. The cables should touch your upper arms. Press forward and up so that the finished position should be above head level. Pause at the top and bottom of the press to prevent swinging or the use of momentum.
Sit on the bench pad so that the cable system is behind you. While using the handles attachment, place your feet on the edge of the bench pad. Grab both handles from behind and press them forward with tucked elbows. Keep your back neutral and look straight ahead. Grab the handles with a pronated hand position and keep your arms close to you. The cables should touch your upper arms. Press forward and up so that the finished position should be at eye level. Pause at the top and bottom of the press to prevent swinging or the use of momentum.
Set the squat stand down and place your feet on the flattened stand. Grab the bench pad from the side edges in a comfortable position for your shoulders. Start the movement by descending down and pausing for a brief moment before pushing up. Keep your elbows tucked to your sides and your back in a neutral position. Keep your knees and hips straight and pause at the top of the movement for good chest contractions.
Using the handles attachment, lay on the bench pad with your back flat and your feet on the bench pad. Grab both handles and push straight down with long stiff arms until the handles reach the bench pad or when your arms are parallel with the pad, this is the finished position. To reach the starting position, keep your elbows tucked and lower the handles until your elbow is bent. To perform the actual movement, push straight down and up.
Using the handles attachment, lay on the bench pad with your back flat and your feet on the bench pad. Grab both handles and push straight down with long stiff arms until the handles reach the bench pad or when your arms are parallel with the pad. Keep your arms straight and maintain the bend in your knees. Push straight down in one smooth motion and pause at the bottom of the rep.
Sit on the bench pad so that the cables are behind you. While sitting on your feet on the bench pad, grab both handles in a supinated position and keep a neutral back position. Bring the handles forward and out in front of you. Start with the handles on the outside and keep your arms high and finish when your arms are at your head and eye level. Do not use momentum or swinging to keep the tension in the targeted muscles by allowing for a brief pause at the start and finish of every rep.
Sit on the bench pad so that the cables are behind you. While sitting on your feet on the bench pad, grab both handles in a supinated position and keep a neutral back position. Bring the handles forward and out in front of you. Start with the handles on your sides and keep your arms high and finish when your arms are at your chest level. Do not use momentum or swinging to keep the tension in the targeted muscles by allowing for a brief pause at the start and finish of every rep.
Sit on the bench pad so that the cables are behind you. While sitting on your feet on the bench pad, grab both handles in a supinated position and keep a neutral back position. Bring the handles forward and keep them at a 45-degree angle. Keep your arms in a position between your legs and your head. Finish when your arms are out in front of you and lower yourself slowly to the starting position. Do not use momentum or swinging to keep the tension in the targeted muscles.
Sit on the bench pad so that the cables are behind you. While sitting on your feet on the bench pad, grab both handles in a supinated position and keep a neutral back position. Bring the handles forward and keep them low. Keep your arms relatively close to your upper body and use your chest to finish the movement. Finish when your arms are out in front of you and lower yourself slowly to the starting position. Do not use momentum or swinging to keep the tension in the targeted muscles.
Sit on the bench pad so that the cables are behind you. With your feet and butt on the bench pad, grab both handles in a supinated position and keep a neutral back position. Bring the handles forward and out in front of you. Start with the handles on your sides and keep your arms high and finish when your arms are at your chest level. Do not use momentum or swinging to keep the tension in the targeted muscles by allowing for a brief pause at the start and finish of every rep.
Sit on the bench pad so that the cables are behind you. With your feet and butt on the bench pad, grab both handles in a supinated position and keep a neutral back position. Bring the handles forward and keep them at a 45-degree angle. Keep your arms in a position between your legs and your head. Finish when your arms are out in front of you and lower yourself slowly to the starting position. Do not use momentum or swinging to keep the tension in the targeted muscles.
Sit on the bench pad so that the cables are behind you. With your feet and butt on the bench pad, grab both handles in a supinated position and keep a neutral back position. Bring the handles forward and keep them low. Keep your arms relatively close to your upper body and use your chest to finish the movement. Finish when your arms are out in front of you and lower yourself slowly to the starting position. Do not use momentum or swinging to keep the tension in the targeted muscles.
Lay with your back completely flat on the bench pad and use the handle attachment on both sides. Keep your feet on the edge of the bench pad so that your knees are up. With straight arms at your sides, bring the handles laterally down. To get to the starting position, allow your body to get back up to the point where your arms are perpendicular to your upper body. Keep your core tense and your elbows locked throughout the movement.
Lay with your back completely flat on the bench pad and use the handle attachment on both sides. Raise your knees up with your feet forward and grab the handles from above your head. With straight arms at your sides, bring the handles laterally down. To get to the starting position, allow your body to get back up to the point where your arms are perpendicular to your upper body. Keep your core tense and your elbows locked throughout the movement.