Seated Bench Press

Sit comfortably on the machine, taking time to set-up the seat height, which should enable you to commence the movement with your hands at chest height, having your elbows parallel to the floor.

START	FINISH

Keep your feet flat on the floor, having them spread wide, with your feet pointing outwards in order to create and strong platform, and to make sure your back is pushed into the back support.

Inhale and smoothly extend your hands to a straight arm position, taking care not to arch your lower back - keeping your head on the back support.

Hold in the outer phase for 1 - 2 seconds prior to exhaling and lowering back down towards your chest, in order for you to repeat nth movement for desired amount of reps.

Most modern machine will have a foot pedal to help you lift the weight stack, in order to get the machine handles positioned at chest level. Place your foot on the pedal to lift the weight up, so that you can comfortably grasp the handles from their retracted position.

At the end of your workout, place your foot back on the pedal in order to use your leg muscles to aid in the return of the weight stack. Whilst lifting your foot should be off the pedal, and placed firmly on the floor.