1. Start with just the bar as a warm-up – 45 pounds
2. Hands little more than shoulder width apart, feet flat on ground, back flat on bench
3. Release bar and slowly lower until elbows are even with body
4. Increase weight slowly and have a spotter if doing heavier weight
Bench Press
1. adjust machine so that the pad hits at the hip bone
2. Holding weight (or not) lower top of body towards floor
3. slowly raise up until body is in alignment, back is straight
4. Feel it in lower back, glute and hamstrings
5. Turn to the side so that your hip is in the groove, and repeat above sequence from the side
1. Adjust seat height so that you are bending at the waist while crunching
2. Grab handles above head, using legs and arms pull out and in until machine moves
3. It will feel like you’re using mainly legs and arms so be sure to activate abs to do most of the work
4. Crunch down as far as you can go, and release but not all the way back
Ab Crunch Machine