AMM · Positioning & setup
Start with the muscle or performance task you want to train. Position The Launch Pad so its support helps establish the torso and joint alignment that task requires, then rehearse the movement. Face-up presses, chest-supported pulls, seated machine work and floor applications use different body contacts and resistance paths.
01 · Four checks
On a compatible bench, follow the supplied strap instructions and check for sliding or rocking. On a compatible machine, recheck the seat, restraints, controls and movement path after adding the pad. For floor-supported pressing or core work, place the pad directly on a level, non-slip floor.
In face-up pressing, support the upper torso and fit the lumbar contour to the lower back while leaving the shoulders and upper arms room to move. For chest-supported pulling, keep the chest connected as the shoulders and arms perform the row. Set rack height, handle reach and safety stops to the resulting position, then rehearse the exercise before loading it.
Match the pad to the support and the intended exercise. Check that the support is stable and the contact is appropriate.
On compatible benches, use the supplied straps and attachment instructions. Check for movement before getting into position.
Position your head, torso, hips and feet for the chosen exercise. Fit the lumbar contour to the lower back in face-up work; use chest contact to limit torso movement in supported pulling. The textured surface helps you stay planted under load, reducing slipping and keeping your setup consistent.
Rehearse the joint action and resistance path with little or no load. Check that the support lets the intended muscles perform the movement and that you can enter and finish the setup with control.
02 · Bench attachment
For compatible bench applications, route the upper and lower straps through the intended slots and around the bench’s supporting structure. Keep straps away from moving mechanisms, adjustment locks and the exercise path.
For ordinary back-supported bench exercises, align the top of The Launch Pad with the head of the bench. Sit on the bench’s original pad in front of The Launch Pad, with the lumbar edge aligned with your hips. Lie back so the lumbar support rests comfortably in the natural curve of your lower back.
Racked barbell pressing. For barbell pressing, we recommend positioning the Launch Pad about 1–1½ inches beyond the head of the bench. Based on our experience, this helps account for the slightly forward position it creates and makes unracking easier.
Use this racked-barbell placement only on a bench that allows the pad to remain securely attached and appropriately supported. Confirm head support and bar access, recheck rack height and safety stops, and rehearse the unrack and rerack with little or no load. Arrange a spotter for the handoff when needed.
03 · Athlete contact
Keep the hips on the bench just in front of the lumbar section, fit the contour to the lower back and support the head and upper torso. Coordinate grip, elbow path and chest position so the shoulders and upper arms can travel through the press. Check bar access, rack height and foot contact from this position.
Set chest contact to support the torso during the row or raise. Let the shoulders and upper arms perform the intended motion while keeping the chest connected to reduce the torso lift that can help move the weights. Keep the face clear, with room for the arms to move and for breathing.
Align your body with the machine’s working joint and resistance path. After adding the pad, recheck seat height, handle reach, joint-to-pivot alignment and any restraints. In supported isolation work, maintain that contact so the target action carries the load.
04 · Floor & elevation
For pressing or core work, the pad lies directly on a level, non-slip floor and supports the athlete. Establish the actual range and contact position rather than assuming a conventional floor exercise behaves identically.
For an elevation or clearance application, the pad must provide stable, fully supported foot contact. Its contour matters. If the intended stance cannot be supported securely, use a purpose-built platform.
05 · Check the whole system
Is the pad supported appropriately? Can the straps be used without interfering with the equipment? Does the placement stay put?
Do bars, handles, cables, weights and limbs clear the pad? Do locks, safeties and restraints still work as intended?
Can the athlete establish the intended position, complete a controlled repetition, and enter and exit the setup?
Advanced Muscle Mechanics®
Choose the exercise, establish the support and joint path, and progress the muscular or performance task you set out to train.