Shandong Langmai Fitness Equipment Co., Ltd.

Pre-Training Preparation

Adjust Seat Height

After sitting down, turn the seat lifting knob to align the handles with the mid-chest level. Keep shoulders naturally lowered without shrugging, and press your entire back against the backrest.

Load Weight Plates

Fit weight plates onto the metal pegs on both sides of the machine and keep equal weight on each side. Beginners start with light loads and gradually add plates as proficiency improves.

Standard Starting Posture

Press your hips and entire back firmly against the backrest. Place both feet flat on the ground, brace your core, fully grip the handles on each side, slightly bend elbows without locking them, and slightly open your chest.

Full Movement Sequence (4 Standard Steps)

1. Inhale to Prepare (Start Position)Drop your shoulders and tighten your abdomen, ready to push forward with chest strength. Slightly flare elbows out to your sides; do not clamp arms against your torso.

2. Push Forward (Concentric Contraction, 2 Seconds)Slowly push the handles forward using chest power until arms are nearly straight. Never fully lock elbows. Focus on squeezing your pectoral muscles throughout the movement; avoid driving forward with your shoulders.

3. Peak Hold (1 Second)Pause for one second at the furthest forward position to fully squeeze the chest and amplify muscle contraction.

4. Slow Return (Eccentric Phase, 3 Seconds)Control the handles back slowly relying on chest muscle tension, do not let the weights rebound freely. Do not fully relax upon returning to the start position; maintain tension in the chest to finish one full repetition.

Recommended Sets & Rep Ranges

• Fat Loss & Shaping: 12–15 reps per set, 3–4 sets with light to moderate weight

• Chest Hypertrophy: 8–12 reps per set, 4–5 sets with moderate to heavy weight

• Max Strength Development: 4–6 reps per set, 3 sets with heavy weight

Key Proper Form Tips

1. Drive movement with your chest; prevent anterior delts and arms from taking over the load.

2. Keep your back glued to the backrest the entire time; do not hunch or arch your back for extra leverage.

3. Move slower on the return phase than the push phase — the eccentric motion is critical for chest muscle growth.

4. Breathing rhythm: Exhale while pushing forward, inhale during the return; avoid holding your breath.