The second consideration relates to how many reps need to be performed. Once again, this depends on what you hope to achieve but you can use following as a basic rule of thumb:

1. A single repetition maximum (1RM) increases muscle strength.

2. A six to eight repetition maximum increases muscle size.

3. A higher number of repetitions will have more effect on muscle endurance and little impact on size or strength.

Your aim therefore should be to complete six to eight reps of a load equivalent to 75-80% of your 1RM. This will maximize your muscle building potential, provided you complete each lift with perfect form in a smooth controlled manner.

PREPARATION

Grasp handles with a closed, pronated grip.

STARTING POSITION

Sit down on seat facing chest pad of machine. Place feet on foot supports. Sit erect and press torso against chest pad. Extend elbows fully. This is starting position for all repetitions.

BACKWARD MOVEMENT

Pull handles towards chest. Maintain an erect torso position and keep elbows next to ribs. Pull handles as far back as possible. Keep all movement smooth.

FORWARD MOVEMENT

Keep elbows next to ribs and allow handles to move back to starting position. Keep torso in same position. Repeat or finish set.