DYNO Exercises

Bench Press

Adjust the handle height by loosening the knob on the vertical post. Set the bar to a comfortable height, just below your sternum. Tighten the knob.
Sit on the seat beside the flywheel. Set the damper levers with no more than 1 or 2 open.
Sit with your back straight, but not rigid, and firmly supported by the seat back. Your feet should be flat on the floor, knees turned slightly out. Keep your head level.
Start with the bar close to your body. Hold the bar with an wide overhand grip, with the heel of the hand pushing firmly forward. Push the bar firmly away from your chest until the arms are straight, then return.
The monitor will count down the first 3 pushes as practices, then will display data on subsequent work.
Try 2 sets of 5 repetitions.

Raise the handle bar so that it is well clear of your knees when fully compressed.
Adjust your feet in the footrests on either side of the vertical column. Adjust the footrests so that the balls of your feet rest on the flat stationary section of each Flexfoot.
Set the damper levers with no more than 1 or 2 open.
Sit as straight as possible with the head level, and the back well supported. Hold the handles below the seat.
Note the position on the monorail of the vertical bar. The numbers on the monorail indicate the degree of compression you achieve. Start from a position which feels natural.
Push the legs firmly and strongly forward until they are straight but not rigid then return to the same compressed position (check the number on the monorail) and repeat. The monitor will count down the first 3 pushes as practices, then will display data on subsequent work.
Try 2 sets of 5 repetitions.

Move to the other end of the machine. Loosen the knob on the vertical post and adjust the height of the handles to a comfortable position slightly lower than your bench press position.
Set the damper levers with no more than 1 or 2 open.
Sit astride the seat, facing the machine, with your chest supported. Your feet should be flat on the floor. Keep the knees far enough apart to allow the carriage to travel to the chest support. Grasp the handles with the palms down.
Pull the handles towards the chest, keeping the forearms horizontal, until the handles are just past the chest support, then return. The monitor will count down the first 3 pulls as practices, then will display data on subsequent work.
Try 2 sets of 5 repetitions.