Pick the lightest assistance that still lets you complete full reps with clean form — chin clearing the bar, arms fully straightening at the bottom. More help than that just turns the set into momentum instead of pulling strength. Kneel or stand on the platform, grip slightly wider than shoulder-width, and pull your chest toward the bar by driving your elbows down and back. As you get stronger, reduce the assistance in small steps rather than jumping straight to none — the goal is needing less help over time, not staying comfortable on the pad. Lower yourself fully under control each rep instead of letting the platform catch your weight.

PLANS THAT USE IT 2

Machine Push / Pull / Legs — Advanced (V2)3× / week · intermediate

Machine Bro Split — Advanced (V2)4× / week · intermediate