Sit with your back flat against the pad. The key is the seat height—adjust it so the handles line up with mid-chest when you're sitting. Plant your feet flat and grab the handles, elbows at about 45 degrees from your torso. Press forward, extending your arms fully but don't lock your elbows at the top. Lower back to the start position with steady pressure—don't let momentum do the work for you. If your shoulders roll forward or the handles end up at neck level, stop and dial in the seat first. Everything else follows from that.

PLANS THAT USE IT 8

Athletic 3-Day Full Body3× / week · advanced

Machine Full Body — Integrated (V1)2× / week · beginner

Machine Push / Pull / Legs — Gym (V1)3× / week · beginner

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

Machine Upper / Lower — Balanced (V1)2× / week · beginner

Machine Full Body — Comprehensive (V2)2× / week · intermediate

Machine Bro Split — Classic (V1)5× / week · beginner

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