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  • 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 Tricep Pushdown

    Sit on the machine and place the back of your upper arm on the bench.
    Extend your elbows until you feel a contraction in your triceps.
    Bring the weight back to the starting position.

  • Cable Overhead Tricep Press

    You can use any attachment. The cable should be even with your mid-back. Face away from the machine.
    Point your elbows straight forward. Press the weight straight toward the ceiling.
    As you return to the start, push your elbows forward. Try to touch your biceps to your forearms at the bottom of each rep.

  • Cable Single Arm Overhead Tricep Extension

    Use a handle attachment. The cable should be set to your mid-back. Face away from the machine.
    Point your elbows straight up toward the ceiling.
    From there, extend your elbows until your fists are pointed straight toward the ceiling.
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