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GETTING STARTED
Your first workout should focus on getting accustomed to the motions of the three basic “lifts.”
learning about the operation of the Force Monitor as described on pages 4-7, and determining the
settings that are most comfortable for you. If you have been doing regular weight training workouts,
you may feel comfortable pushing harder during your first
DYNO
workout. If you have not been
doing any weight training, start easily and give yourself a few workouts to build up to full effort.
Terminology
• Rep - short for repetition. Each press or pull that you
do is one rep.
• Set - a group of reps is called a set.
• Compression - the amount of bend in your knees when
you start the leg press. The lower the number on the
compression scale the greater your leg compression.
“Lift” Positions and Recommended Settings:
We recommend that you start with the following settings:
1) Seated Bench Press
a) Handle height: Loosen the knob that holds the handles on the vertical post. Set the bar
height so that the handles are about three inches below your shoulders. Tighten the knob.
b) Damper levers: Start in the range of 1-2 dampers open.
c) Compression: Let the bar return until it just touches your chest.
d) Start position: Start with the handles close to your body and press them straight away from
your chest until your arms are straight.
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