Performing the Exercises

General Movements

Adjust the bar to appropriate height for the exercise that will allow the ability to unrack and rack the bar catch. Adjust bar stops to the appropriate height for the exercise. Load bar evenly with appropriate resistance. Unloaded bar = 45lbs (22kg).

Position yourself for the exercise to be performed and grasp the bar. Lift bar and rotate to release the catch. Lift/lower the bar with smooth and controlled movements. Lock bar by rotating until catch is fully engaged. Ensure bar catch is fully engaged over hook before releasing grip on bar.

Bench Press

Muscles Used:

Pectoralis and Triceps

Setup:

The Bench Press exercise is performed with a bench placed under the bar. Sit on the bench facing away from the machine. Lay down in a supine position with the head inside the machine and chest under the bar. Grasp the bar with a shoulder width or wider overhand grip.

Movement:

Lift bar and rotate to release the catch. Lift/lower the bar with smooth and controlled movements. Lower weight to chest and then press bar back up until arms are extended. Repeat. Lock bar by rotating until catch is fully engaged. Ensure bar catch is fully engaged over hook before releasing grip on bar.