• Machine Standing Lateral Raise

  Novice

  

  

  1

  Grab the two handles and raise the arms straight out to your sides.

• Machine Plate Loaded Front Military Press

  Novice

  

  

  1

  Adjust seat to a comfortable height.

  2

  Load the pegs with an appropriate amount of weight.

  3

  Press the weight until your elbows are nearly extended, then lower the weight until just before the weight comes back to a rest.

• Machine Neutral Overhead Press

  Novice

  

  

  1

  Adjust the seat to match your height.

  2

  Press your back into the back pad.

  3

  Press upwards until your elbows are nearly extended. But not fully extended.

  4

  Lower until the plates nearly touch back down.

• Machine Overhand Overhead Press

  Novice

  

  

  1

  Adjust the seat to match your height.

  2

  Press your back into the back pad.

  3

  Press upwards until your elbows are nearly extended. But not fully extended.

  4

  Lower until the plates nearly touch back down.