a) For free weight: Stand with one foot on the floor and the other knee resting on the bench, directly below the shoulder.
b) For machine: Sit with the chest against the chest pad, be sure that the seat height is correct. The arms should be level with the machine handles and arms must be fully stretched to reach the handles. Grasp a handle in each hand and sit up tall.
a) For free weights: Pull weight in as close to the mid section of the body as possible, squeezing shoulder blades together.
b) For machine: Pull handles toward you until hands are alongside the chest, elbows are close into the body. Squeeze shoulder blades together, pause momentarily and then recover to the starting position.
Be prepared to assist from beside or behind by grasping the movement arm of the machine or the weights.