Getting Started

• 1

  Place your feet in front of the foot stand, thighs on the pad so that your upper body is free to move forward and downward while holding either a dumbbell or a weight plate on your chest with both arms.

• 2

  While having thighs pressed on to the machine, let your upper body fall towards the ground.

• 3

  With feet pressed on the ground, straighten your back.