You should feel this square in your shoulders, not in your neck or your lower back. Set the seat so the handles start level with your shoulders — too low and you're pressing from behind your head, too high and you cut off your own range before you start. Press the handles up and slightly forward until your arms are extended without punching your elbows fully locked. Lower with control back to the start; don't let the weight stack yank your arms down faster than you can control. If your lower back arches off the pad to finish a rep, that's the machine telling you the weight is heavier than your shoulders can handle alone.

PLANS THAT USE IT 8

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 Upper / Lower — Density (V2)2× / week · intermediate

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

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

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