With handgrips attached to main cable, attach desired weight. Bench should be set at incline on back of machine. Set weights at levels you can do with moderate strain for 12 reps. Subsequent reps will increase weight and reduce reps by 2 so that final one is at moderate to heavy strain for 8 reps. Start with arms at 90 degree angle. Press straight up until near full extension. Hold. Lower slowly back until arms are at 90 degree angle again.
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