Why: Strengthen chest, shoulders and triceps for pushing movements (push-ups, burpees, dips, etc.)
How: Adjust the seat so the handles are mid chest (level with your underarms). If the handles are adjustable, set them to be level with or in front of your shoulders. Adjust the weight using the pin. Start with a very light weight that will allow you to test your position and establish the range of motion. Sit, grasp the handles with elbows slightly below shoulders. Press the handles out to a fully extended position maintaining a slight bend in the elbow and then lower the handles back to the start position. Your back and shoulders should stay comfortably against the seat at all times. Aim for smooth and controlled movements, breathing out as you push away, and in as you bring the handles back in.
Level: Starting out, you want a weight that you can do for 3 sets of 12 repetitions, with it slightly hard towards the end of your last set. If you can’t control the weight smoothly in both directions, then the weight is too heavy.
Trainer tip: To improve your push-ups, keep the weight a bit lighter and work to the full range, with slower lowering.