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  • Machine Dips

    Sit on the machine and grab the handles.
    Press the handles down until your elbows are nearly extended.

  • Machine Bent Arm Pec Fly

    Adjust seat height so handles align with chest. Put your elbows on the pads.
    Slowly bring pads together in front, keeping tension. Focus on squeezing chest muscles.
    Return pads to starting position with controlled motion. Keep chest up throughout. Repeat for reps.

  • Machine Plate Loaded Low Incline Bench Press

    Adjust the seat pad to match your height.
    Press the weight forward until your elbows are nearly extended. Return to the starting position with out letting the weight rest at the bottom until finishing your set.

  • Machine Plate Loaded Decline Chest Press

    Adjust the seat pad to match your height.
    Press the weight forward until your elbows are nearly extended. Return to the starting position with out letting the weight rest at the bottom until finishing your set.
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