Lie with the eyes under the bar, shoulder blades supported, and feet planted.
2
Use a consistent grip that keeps the wrists stacked over the forearms.
3
Set safety arms or use a competent spotter before a challenging set.
How the movement works
1
Lower the bar toward the middle chest while the forearms remain close to vertical.
2
Press the bar upward to stable arms without bouncing it from the chest.
RECORD IT IN SELFMATE
Load + repetitions
SelfMate remembers previous values and keeps this movement in the same private history as the rest of your training.
Equipment geometry and adjustment points vary by manufacturer. Follow the placard on the specific machine and ask a qualified trainer when you are unsure.
Your next session
Understand the movement. Keep the record.
Use the guide here, then open SelfMate beside the equipment when you are ready to record the work.