Things You'll Need:
- Iso Lateral weight lifting machine
- work out gloves
- loose clothing
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Step 1
Adjust the weights based on how fit you are. You can always start low and go higher later. Check to see if the weights are coming from one central area or if you have to use plate weights. If they are plate weights, ensure you have an equal amount on both sides.
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Step 2
Sit with as much of your spine on the vertical portion of the bench as possible. Put your head against the back of the bench and look straight ahead. Ensure your feet are flat on the ground. Place your hands on the horizontal grips. The closer your hands are to the edge of the grips towards the middle the harder the press will be, so place accordingly. Weightlifting gloves will give you a better grip.
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Step 3
Take a deep breath through your nose. Press straight ahead on the bars until your arms are fully extended. Exhale through your nose as you press out. Be sure to come to a full stop for at least half of a second before returning the bars to their starting position. As you return the bar, maintain full grip control and inhale through your nose. Repeat this motion at least eight times for one set. Rest for 30 seconds and repeat another set.
