AMM · Chest Applications
Train the chest through presses and flyes with a clear muscular purpose. The Launch Pad® supports torso alignment while its contoured sides give the shoulders and upper arms room to move under load. Use that relationship to load the chest through the stretch and drive the return.
Compared with a flat bench pad, The Launch Pad® combines upper-torso support, fitted lumbar contact and contoured side clearance. Keep the torso supported while the shoulders and upper arms move, so the available range loads the chest in the lengthened position. Press with the chest and triceps, or draw the upper arms together in a fly. In supported flyes, a settled torso limits the body swing that can help move the handles, keeping the effort focused on the pectorals.
01 · Application logic
Build pressing strength by coordinating chest and triceps effort from a supported torso. Use the pad’s shoulder clearance with the bar’s grip and shape to establish your lower position; keep that chest-loading position consistent as the work progresses. Recheck the unrack and safeties after fitting the pad.
Use independent dumbbells to train each arm’s pressing path, or a fly to focus on bringing the upper arms together. Torso support and side clearance let the arms move beside the bench while you load the chest through the lowering phase. Keep the torso settled instead of adding a roll or swing as effort rises.
Use the cable line or machine path to challenge the intended chest action. The pad changes your contact and starting reach, so coordinate the seat, handles and resistance with the supported torso. In flyes, bring the arms together with the pectorals; in presses, coordinate that shoulder action with elbow extension.
02 · Compare the setup
The shape and width of the bench’s built-in pad influence torso contact and clearance around the shoulders and upper arms during the lowering phase.
The Launch Pad adds fitted lumbar contact, a contoured upper-torso surface and clearance beside the shoulders and upper arms. Use those features to maintain torso alignment while loading the chest through the available stretch. Recheck the rack or handle position for the changed torso height.
03 · Exercise library
Explore each exercise’s training purpose, supported position and muscular action. Watch the demonstration, then expand the card for setup and coaching details. Written application guides are identified separately.
Applications
▶ Watch demonstrationWhy use The Launch Pad for this exercise
Build pressing strength by loading the chest through the lowering phase and driving the bar back up with the chest and triceps. Compared with a flat bench pad, The Launch Pad adds fitted lumbar support and contoured sides that give the shoulders and upper arms room to move under load. The textured surface helps reduce slipping throughout the set. Maintain torso support as the arms lower so you can load the chest through the available range and into the stretched position. Hold that alignment through the press.
Set the positionPosition The Launch Pad lengthwise on a compatible flat bench following the setup guide’s recommended head-end offset for unracking, then secure it. Sit on the original bench pad in front of it, with the lumbar edge at your hips. Lean back into comfortable support at your natural low-back curve. Support your upper back and head on the pad, keep your feet planted, set an even grip and recheck the unrack height from this supported position.
Coach the repetitionEstablish your torso contact before the set and rehearse the pressing path before adding working load. Lower toward the same chest position, keeping the chest angle steady while the shoulders and upper arms move beside the pad. Drive the bar through the planned path with coordinated shoulder and elbow action; for strength or power work, focus on the intended force and press speed. Keep the feet planted and hips on the bench rather than lifting the torso to meet the bar.
Check the configurationThe pad raises your torso relative to the rack. Check that you can unrack and return the bar without losing position, and set the safety stops for the new height. Confirm the pad and bench remain secure before loading.
Content coming soonIn a conventional floor press, the torso rests on the floor and the upper arms meet it during the lowering phase. The Launch Pad raises the torso on a contoured surface, changing that arm-to-floor relationship. If the contact suits your pressing position, establish a controlled lower point for the new height rather than relying on the usual floor stop. Use the resulting range to load the chest and triceps through the dumbbell press.
Set the positionPlace The Launch Pad fully on a level, non-slip floor. Establish stable torso contact and a controlled way to bring the dumbbells into and out of the pressing position.
Coach the repetitionLower the dumbbells under control as the elbows bend and the upper arms open. Reverse at the lower position you can actively control, then press up without bouncing the arms off the floor or shifting the torso to finish.
Check the configurationRehearse the actual lower position with manageable dumbbells. Confirm the pad remains stable and that you can return the weights under control; do not assume the conventional floor stop is unchanged.
▶ Watch demonstrationFocus the fly on the pectorals for hypertrophy work. The Launch Pad adds fitted lumbar contact and contoured sides to a flat bench’s existing padding, leaving room for the shoulders and upper arms to open under cable tension. Its textured surface helps your back stay planted as the arms open and close. Settle the torso to limit body swing, load the chest through the stretch, then draw the upper arms together to move the handles. As fatigue builds, aim to keep the effort in that arm action rather than adding momentum.
Set the positionPlace the flat bench between two low pulleys. Align The Launch Pad's head end with the flat bench's head end and secure it lengthwise. Sit on the original bench pad in front of it, with the lumbar edge at your hips. Lean back into comfortable support at your natural low-back curve. Support your head and upper torso and plant your feet. Match pulley and load settings on both sides, and position the bench so the cables clear the support. Start with the handles above the chest and a small bend in the elbows.
Coach the repetitionSettle your torso before opening the arms. Maintain a small elbow bend as the shoulders and upper arms move into a stretch you can reverse without shifting your body. Begin closing by thinking of the chest drawing the upper arms together, then control the finish above the chest. Keep the chest angle and pelvis steady as effort rises; avoid a torso swing or bending the elbows to turn the return into a press.
Check the configurationRehearse the arm arc without added resistance, then check cable clearance and starting reach with a light load. Match the working load to the planned repetition speed and effort while preserving that arm action. Keep bench and pulley positions consistent, and arrange a controlled way to take and return both handles.
▶ Watch demonstrationTrain the chest to maintain an inward squeeze while the chest and triceps press on an incline. The Launch Pad adds lumbar support and contoured shoulder clearance to the bench’s flat backrest, helping you hold the torso angle as the upper arms move. Press the dumbbells together through the lowering and lifting phases so the chest keeps working inward while the elbows extend. This variation adds an active squeeze to the press; it does not depend on opening into a wide fly.
Set the positionAlign The Launch Pad's head end with the bench's head end and secure it along the inclined backrest. Recheck its attachment after setting the bench angle. Sit on the original bench pad in front of it, with the lumbar edge at your hips. Lean back into comfortable support at your natural low-back curve. Settle your upper back and head onto the pad, establish a stable foot position, and hold the dumbbells together over your chest with palms facing each other.
Coach the repetitionKeep pressing the dumbbells toward each other as you lower them toward the chest. Move both weights as one unit, with the wrists supported over the forearms. Press upward without losing the inward effort, sliding down the bench or letting one hand lead. Keep the same torso angle as the set gets harder.
Check the configurationUse dumbbells whose faces can meet securely. Check the bench lock and pad attachment, and choose a load you can bring into position and return to your thighs under control.
▶ Watch demonstrationLoad the pectorals through an opening and closing arm arc for chest-focused hypertrophy work. The Launch Pad adds contoured torso and lumbar contact in front of the machine’s original backrest, leaving room around the shoulders as the upper arms open. Use that support to limit forward body swing, so the chest brings the machine arms together from the stretched position. Match your seat and start position to the machine’s path before adding load.
Set the positionSecure The Launch Pad lengthwise against the machine backrest and sit with your back centred on it. Fit the lumbar support to your lower back and adjust the seat so the handles suit your build. Take both handles with the same elbow bend, keeping your torso supported before the arms begin to move.
Coach the repetitionOpen the arms under control while keeping your torso settled against the pad. Let the shoulders move with the arm arc without pulling your body away from the support. Bring the upper arms together with the chest, preserving the elbow bend. Keep the return chest-led as effort rises rather than finishing with a forward torso swing.
Check the configurationRecheck the machine’s starting-arm position and handle reach after adding the pad. Rehearse an arc that loads the chest without making you shift on the seat, and confirm the arms can return to rest under control. The machine’s adjustment range still determines the available path.
▶ Watch demonstrationTrain the chest to resist an outward pull while the chest and triceps press the dumbbells on an incline. The bands add the demand to keep the upper arms from drifting apart; The Launch Pad adds contoured shoulder clearance and lumbar support to the bench’s flat backrest. Keep that supported torso angle while lowering into chest loading, then press against the dumbbells and outward band pull without replacing the arm action with a body shift.
Set the positionAlign The Launch Pad's head end with the bench's head end and secure it along the inclined backrest. Sit on the original bench pad in front of it, with the lumbar edge at your hips. Lean back into comfortable support at your natural low-back curve. Keep your feet planted and settle your head and upper back on the pad. The demonstration uses bands pulling from either side of the dumbbells; establish the band setup before taking the weights into position.
Coach the repetitionPress the dumbbells up while keeping the bands from pulling your hands apart. Lower the weights evenly, letting the upper arms move beside the pad while keeping the wrists over the forearms. Maintain your torso contact and the intended spacing between the hands as the band pull changes; do not turn the exercise into a wide fly.
Check the configurationUse secure, suitable band anchors and check the bands’ condition and clearance. Practise entry and exit with a light setup, and record the band configuration separately from the dumbbell load.
▶ Watch demonstrationTrain the chest and triceps along the machine’s guided horizontal pressing path. The Launch Pad adds lumbar support and contoured shoulder clearance in front of the original backrest, changing where your torso sits relative to the handles. Adjust your position so the return loads the chest while the shoulders remain free to move and the back stays supported. Press forward from there without using a torso thrust to help the weight stack rise.
Set the positionSecure The Launch Pad vertically against the compatible backrest. Sit with your back centred on the pad, fit the lumbar support to your lower back and support your feet. Adjust the seat and starting reach so you can take the neutral-grip handles near chest height while keeping your upper torso in contact.
Coach the repetitionLet the handles return under control as the chest lengthens, keeping the wrists aligned with the forearms. Press both handles forward through the machine’s path with the chest and triceps. Keep the torso settled as the shoulders and elbows move, and repeat that arm action instead of leaning into the handles when the set gets harder.
Check the configurationAdding the pad moves you forward relative to the handles. Recheck seat height, handle reach and the machine’s range setting, and keep the weight stack from crashing between repetitions.
▶ Watch demonstrationBuild chest and triceps pressing strength with the Kadillac bar’s angled neutral-grip handles. The Launch Pad adds lumbar support and contoured shoulder clearance to the flat bench, while the bar’s camber changes the relationship between your hands and torso. Use those features together to load the chest in the lower position without losing upper-back contact, then drive evenly through both handles. Treat additional reach as a loading choice, not a depth target.
Set the positionPosition The Launch Pad lengthwise on a compatible flat bench following the setup guide’s recommended head-end offset for unracking, then secure it. Sit on the original bench pad in front of it, with the lumbar edge at your hips. Lean back into comfortable support at your natural low-back curve. Support your head and upper back and plant your feet. Take matching handle positions on the Kadillac bar and check your unrack reach before loading.
Coach the repetitionLower the bar evenly while allowing the upper arms to move beside the pad. Keep the wrists stacked over the forearms and lower only to a position from which you can reverse the load with the chest and triceps. Press through both handles together without changing your torso position as the set becomes demanding.
Check the configurationCheck that the bar’s frame clears the torso and rack through your chosen range. Recheck rack and safety-stop height with the pad in place, and practise the rerack with a light load.
▶ Watch demonstrationTrain chest and triceps pressing against the machine load and added band resistance. The Launch Pad adds lumbar contact and contoured shoulder clearance in front of the machine’s original backrest. Keep the torso settled on that support as band tension changes. Drive the machine arms through shoulder and elbow action rather than twisting or thrusting your body. Control the return to keep loading the chest through the same arm path.
Set the positionSecure The Launch Pad vertically against the backrest and adjust the seat to bring the handles to a comfortable chest-level start. Sit with your back centred on the pad. Establish the permitted band attachment setup before taking the handles.
Coach the repetitionPress each handle along its machine path without rotating your torso to help it move. Keep your upper back connected while the shoulders and elbows work. Control each arm’s return as the bands pull it back, maintaining the same torso angle and chest-level starting position rather than shortening the motion as effort rises.
Check the configurationConfirm that the machine and attachment points are suitable for bands. Check band clearance throughout the arm travel, inspect the bands and record their setup separately from the plates. Establish the attachment method and a controlled start and finish for this machine before loading.
▶ Watch demonstrationBuild inclined pressing strength with the chest and triceps using the Kadillac bar’s angled handles. The Launch Pad adds fitted lumbar contact and shoulder clearance to the inclined backrest, supporting the torso angle as the upper arms lower beside it. Use the pad’s clearance and the bar’s camber together to find a lower position that loads the chest, then press without sliding down the bench. Keep the incline and handle choice consistent when progressing the exercise.
Set the positionPosition The Launch Pad along the inclined backrest following the setup guide’s recommended head-end offset for unracking. Secure it and recheck its attachment after setting the angle. Sit on the original bench pad in front of it, with the lumbar edge at your hips. Lean back into comfortable support at your natural low-back curve. Settle your head and upper torso onto the pad. Plant your feet, choose matching handles and check that you can unrack without losing that position.
Coach the repetitionLower the bar toward the upper chest with both sides level. Keep upper-torso contact while allowing the shoulders and upper arms to move through the lowering phase. Press through the handles with the chest and triceps, preserving the same torso angle and lower position as the load increases.
Check the configurationRecheck the rack height and bar-frame clearance after adding the pad. Set your lower position to suit the incline and cambered bar, and use a spotter for the handoff when needed.
▶ Watch demonstrationTrain the chest and triceps through the incline machine’s upward pressing path. The Launch Pad adds lumbar support and contoured clearance around the shoulders to the original inclined backrest. Maintain your torso angle as the handles return toward the upper chest, loading the chest through the lowering phase. Then press up and forward without lifting your back to help the arms move. Adjust the seat for the added pad thickness so the support and machine path work together.
Set the positionSecure The Launch Pad lengthwise against the inclined backrest. Sit with your hips on the seat and your head and upper back supported. Adjust the seat so the handles start near your upper chest and your feet have a stable position.
Coach the repetitionLet both handles return under control while maintaining upper-torso contact. Allow the shoulders and upper arms to move into the lower position, taking the elbows back only as far as you can actively reverse the movement. Press up and forward with the chest and triceps along the machine’s path, keeping the same back contact as the set becomes demanding.
Check the configurationCheck the machine’s start position and handle clearance with the pad installed. Use a controlled lower position and confirm you can return the arms to rest without reaching or shifting on the seat.
▶ Watch demonstrationTrain a wide-handle chest press while the triceps help extend the elbows. The Launch Pad adds lumbar contact and contoured shoulder clearance in front of the machine’s flat backrest, changing the starting reach. Fit the seat and handles to that position so the chest takes the load as the upper arms open, then drives the press without a forward body thrust. Keep the wide grip specific to your build rather than using width alone as the training goal.
Set the positionSecure The Launch Pad vertically against the machine backrest. Sit with your upper back centred on it and take the wide horizontal handles with an overhand grip. Adjust the seat until the handles sit near chest height and both feet are supported.
Coach the repetitionReturn the handles under control with the wrists in line with the forearms. Keep the torso against the pad while the upper arms open, then press through the handles with the chest and triceps. Maintain that arm path as effort increases instead of pushing your body forward to finish the repetition.
Check the configurationRecheck the starting reach after adding the pad. Choose a machine grip and range that let you control the shoulders; avoid letting the wider handles pull the elbows farther back than you can manage.
▶ Watch demonstrationTrain pressing control under an uneven load while the chest and triceps move the bar. The Launch Pad adds contoured shoulder clearance and fitted lumbar support to the flat bench, giving you a defined torso contact while the offset load challenges balance. Keep the chest loading and bar path consistent without rolling toward the heavier side. The imbalance is supplied by the load, and this advanced variation requires a deliberately planned setup.
Set the positionPosition The Launch Pad lengthwise on a compatible flat bench following the setup guide’s recommended head-end offset for unracking, then secure it. Sit on the original bench pad in front of it, with the lumbar edge at your hips. Lean back into comfortable support at your natural low-back curve. Establish your normal supported pressing position with feet planted. Set up the uneven load with an experienced coach or spotter and confirm the unrack and rerack before starting.
Coach the repetitionLower the bar with your upper torso settled against the pad. Press with both arms without allowing the bar to tip or the torso to roll toward the heavier side. Maintain the planned chest position and stop the set when you can no longer preserve that alignment.
Check the configurationUse reliable spotters and appropriate rack safeties. Plan loading and unloading so the bar cannot tip in the rack; the demonstration’s offset is an example, not a starting-load prescription.
▶ Watch demonstrationBuild chest and triceps pressing strength with the Duffalo bar’s curved shaft. The Launch Pad adds fitted lumbar support and contoured shoulder clearance to the bench’s flat padding, while the bar changes the relationship between the hands and its centre. Use that geometry to load the chest in the lowering phase with the torso supported, then drive the press without changing alignment. Choose the lower position from your ability to reverse the load, not from the curve alone.
Set the positionPosition The Launch Pad lengthwise on a compatible bench following the setup guide’s recommended head-end offset for unracking, then secure it. Sit on the original bench pad in front of it, with the lumbar edge at your hips. Lean back into comfortable support at your natural low-back curve. Support your head and upper back and plant your feet. Take an even overhand grip and check the bar’s position in the rack before the handoff.
Coach the repetitionLower both sides together with the wrists over the forearms and the upper torso connected to the pad. Let the upper arms move beside the contoured sides into the chest-loaded lower position. Press smoothly with the chest and triceps, preserving that same contact and depth as the set becomes demanding.
Check the configurationCheck the curved bar’s orientation, rack fit and clearance over the torso. Recheck safety-stop height with the pad installed and agree the handoff and rerack with your spotter.
▶ Watch demonstrationBuild chest and triceps strength in an inclined press while each arm controls its own dumbbell. The Launch Pad adds contoured upper-torso and adjustable lumbar support to the inclined backrest. Its sides leave room for the upper arms to lower beside the torso, while the support helps you hold the chosen torso angle. Maintain that supported angle as you lower to load the chest, then press back up without sliding down the bench or turning the repetition into a flatter press.
Set the positionSet the bench to your chosen incline and coordinate the seat position with it. Align The Launch Pad's head end with the bench's head end and secure it along the inclined backrest. Sit on the original bench pad in front of it, with the lumbar edge at your hips. Lean back into comfortable support at your natural low-back curve. Settle your upper torso on the pad with your feet planted. Arrange help handling the dumbbells if needed.
Coach the repetitionLower the dumbbells beside the upper chest with the wrists supported over the elbows. Keep the angle of your chest steady while the upper arms move around the pad’s sides. Press the weights along the chosen path as the shoulders and elbows work together, then control the finish above the torso. Preserve the incline as effort rises without lifting the pelvis or sliding down the seat.
Check the configurationCheck that the backrest and seat are locked and that the pad does not move when you settle into position. Leave room beside the bench for the dumbbells and decide how you will finish the set before starting.
▶ Watch demonstrationTrain pressing strength with assistance from the Sling Shot while keeping the chest and triceps active through the press. The flat bench already supports your torso; The Launch Pad adds adjustable lumbar fit and contoured side clearance for the shoulders and upper arms. Keep that position as the Sling Shot stretches during the lowering phase and assists the return, so you practise the intended bar path under assisted loading.
Set the positionPosition The Launch Pad lengthwise on a compatible flat bench following the setup guide’s recommended head-end offset for unracking, then secure it. Fit the Sling Shot according to its own instructions. Sit on the original bench pad in front of it, with the lumbar edge at your hips. Lean back into comfortable support at your natural low-back curve. Plant your feet and take an even grip. Agree on the lift-off and rerack with your spotter before taking the bar.
Coach the repetitionLower the bar under control toward the same chest position while staying connected to the pad. Press with the chest and triceps as the Sling Shot assists the return, keeping both ends of the bar level. Maintain the same torso position and lower point as effort rises, and finish the repetition before moving toward the hooks.
Check the configurationRecheck hook and safety height after adding the pad. Confirm that the Sling Shot fits without slipping, and record the device and bar load separately. Assistance changes the lift; it does not replace a suitable spotter or safeties.
▶ Watch demonstrationBuild strength in a wide-grip press by coordinating the chest’s upper-arm action with elbow extension. The Launch Pad adds adjustable lumbar contact and contoured sides to the bench’s flat padding, leaving space around the upper arms as they lower outward from the wider grip. Use that clearance to establish a controlled chest-loading position, then press without changing your torso angle. Keep the grip and lower point consistent when progressing the work.
Set the positionPosition The Launch Pad lengthwise on a compatible flat bench following the setup guide’s recommended head-end offset for unracking, then secure it. Sit on the original bench pad in front of it, with the lumbar edge at your hips. Lean back into comfortable support at your natural low-back curve. Plant your feet and set both hands equally wide using matching bar markings. Check the grip and chest position with a manageable load before beginning the work set.
Coach the repetitionLower toward the same point on the chest with wrists supported over the forearms. Let the upper arms move into the lowering position you can actively control, then bring them inward as you extend the elbows to press. Keep upper-torso contact as fatigue builds; do not turn the wider grip into extra reach or an uncontrolled drop at the bottom.
Check the configurationCheck hook and safety height with the pad in place. Leave clearance for your hands and elbows around the uprights, and do not copy a fixed grip width or depth from another lifter.
▶ Watch demonstrationTrain pressing strength against bar weight and downward-pulling bands. Compared with the bench’s flat padding, The Launch Pad adds adjustable lumbar contact and contoured sides that leave room for the shoulders and upper arms during the lowering phase. Maintain torso contact as the chest and triceps drive the bar against the combined resistance. Keep the press coordinated from bottom to top rather than changing torso position to get through the harder part of the repetition.
Set the positionUse a rack and band arrangement intended for banded pressing. Position The Launch Pad lengthwise on the bench following the setup guide’s recommended head-end offset for unracking, then secure it. Check both sides before lying down. Sit on the original bench pad in front of it, with the lumbar edge at your hips. Lean back into comfortable support at your natural low-back curve. Plant your feet, take an even grip and rehearse the movement with a manageable bar load.
Coach the repetitionGuide the bar toward the same chest position while controlling the downward pull of the bands. Press upward with both sides together, using the chest and triceps while maintaining torso contact. Keep the same bar path as the effort changes through the repetition; avoid bouncing at the bottom or letting one side rise first.
Check the configurationCheck matching band placement, secure lower anchors and clearance from the bench, plates and moving bar. Recheck safeties with the pad in place. Record band type and attachment position separately from the bar weight.
▶ Watch demonstrationBuild chest and triceps strength with each arm controlling its own dumbbell. The Launch Pad adds contoured upper-back and lumbar contact to the bench’s flat padding, with side clearance for the lowering arms. Stay centered while each shoulder and elbow follows its pressing path. Load the chest as you lower, then drive the weights back above you. Progress the work without rolling across the bench to help one side finish.
Set the positionAlign The Launch Pad's head end with the flat bench's head end and secure it lengthwise. Choose dumbbells you can get into and out of position with control. Sit on the original bench pad in front of it, with the lumbar edge at your hips. Lean back into comfortable support at your natural low-back curve. Settle your upper back onto the pad, plant both feet and start with the weights balanced above your torso.
Coach the repetitionLower both dumbbells beside the chest with the wrists supported over the elbows. Keep your upper torso connected to the pad while the upper arms move around its sides, then press the weights back above the torso with the chest and triceps. As fatigue builds, keep the two arm paths controlled without twisting to finish a repetition.
Check the configurationLeave clear space beside the bench for the dumbbells. Check that the pad stays in place as you lie down, and arrange an assisted start or finish if you cannot handle the weights without losing your position.
▶ Watch demonstrationPractise pressing strength with upward assistance from bands above the bar. Compared with the bench’s flat padding, The Launch Pad adds adjustable lumbar contact and contoured clearance around the shoulders and lowering arms. Establish the chest-loading position from that supported base, then use the chest and triceps to complete the assisted press. Keep the path and range consistent when changing the band setup so you continue training the same lift.
Set the positionPosition The Launch Pad lengthwise on a bench inside the rack following the setup guide’s recommended head-end offset for unracking, then secure it. Use an overhead band arrangement intended for reverse-band pressing and check both sides before taking the bar. Sit on the original bench pad in front of it, with the lumbar edge at your hips. Lean back into comfortable support at your natural low-back curve. Plant your feet, take an even grip and rehearse the lift with manageable loading.
Coach the repetitionLower the bar deliberately toward the same chest position while keeping the torso connected to the pad. Press through the chest and triceps with both ends of the bar level as the assistance changes through the movement. Maintain control into the lower position; do not let the bands catch an uncontrolled descent.
Check the configurationCheck secure overhead anchors, matching band placement and rack safeties with the pad in place. Keep the bands clear of the hooks and moving parts. Record the band arrangement separately; the plates alone do not describe the resistance you experience.
▶ Watch demonstrationDirect hypertrophy work to the pectorals by bringing the upper arms together along the pec deck’s guided path. The pec deck’s backrest already supports your torso; The Launch Pad adds fitted lumbar contact and contoured side clearance in front of that support. Keep the torso settled as the arms open, then close the fly with the chest rather than leaning forward to move the handles. Match the seat and starting position to this new contact surface.
Set the positionSecure the pad to a compatible fixed backrest, keeping the straps away from moving parts. Sit against it and adjust the seat and starting handle position so you can take both grips without twisting or reaching far behind you.
Coach the repetitionKeep a small, consistent elbow bend and initiate the closing motion by drawing the upper arms inward with the chest. Control both ends of the fly: open only as far as you can actively reverse, then finish bringing the arms together without leaning forward. Let the shoulders and upper arms move with the machine’s arc while your upper torso stays supported.
Check the configurationConfirm that the compatible backrest holds the pad securely without sliding, and keep straps clear of the machine arms, cables and weight stack. Recheck the start-position stops and handle reach after adding the pad, including a controlled way to begin and finish the set.
▶ Watch demonstrationUse the dumbbell fly for chest hypertrophy work by controlling the opening arc and drawing the upper arms back together. Compared with the bench’s flat padding, The Launch Pad adds fitted lumbar contact and contoured side clearance for the opening arms. Maintain torso contact as the dumbbells load the chest in the lengthened position, then use the pectorals to reverse the arc. Choose the stretch you can actively control without lifting or rolling the torso.
Set the positionAlign The Launch Pad's head end with the flat bench's head end and secure it lengthwise. Check that your arms have room to move beside it. Sit on the original bench pad in front of it, with the lumbar edge at your hips. Lean back into comfortable support at your natural low-back curve. Lie back with both dumbbells under control, plant your feet and begin with a small bend in the elbows.
Coach the repetitionOpen the arms in a controlled arc with a small, consistent elbow bend. Keep the torso connected to the pad as the upper arms travel outward, then draw them back together with the chest until the dumbbells are above you. Preserve the fly action as fatigue builds instead of bending the elbows further to turn the return into a press.
Check the configurationRehearse the fly arc without a load, then choose dumbbells that let you control the same opening and return at the planned repetition speed. Keep the torso supported and the space beside the bench clear. Control the finish above the chest as well as the stretch; added pad height is not a target for extra depth.
▶ Watch demonstrationTrain chest and triceps pressing strength along the Smith machine’s guided bar path. Compared with the bench’s original padding, The Launch Pad adds adjustable lumbar contact and contoured side clearance for the shoulders and upper arms during the lowering phase. Position the bench so the guided bar meets your intended lower point while you stay supported. Use that alignment to load the chest and drive the press without sliding or reaching to accommodate the rails.
Set the positionPlace a compatible bench beneath the Smith bar. For this barbell press, follow the setup guide’s recommended head-end offset and secure the pad lengthwise. Recheck the fixed bar path and stops. Sit on the original bench pad in front of it, with the lumbar edge at your hips. Lean back into comfortable support at your natural low-back curve. With manageable loading, adjust the bench position, settle your upper back on the pad and plant your feet. Check your grip and the bar’s lower position before the set.
Coach the repetitionLower along the rails toward the same chest position while maintaining upper-torso contact. Let the upper arms move around the pad’s sides, then press through the chest and triceps with the wrists supported. Keep that relationship as fatigue rises; if the fixed path makes you shift or reach, stop and reset the bench position before continuing.
Check the configurationRecheck the machine's hooks and safety stops with the pad in place. Rehearse how to release and re-engage the bar, and confirm the bench cannot move during the set. Smith machines differ in rail angle and hook layout.
▶ Watch demonstrationTrain the pectorals for hypertrophy with a seated cable fly, drawing the upper arms together against the cables. The upright backrest already supports the torso; The Launch Pad adds fitted lumbar contact and contoured clearance around the arms and shoulders as the fly opens. Use that contact to limit forward rocking while the chest closes the arc. Keep the same torso position as effort rises so the handles move through the intended arm action.
Set the positionPosition a stable upright bench between the cables. Align the pad’s head end with the bench’s head end and secure it against the backrest. Match the pulley and load settings on both sides. Sit on the original bench pad in front of it, with the lumbar edge at your hips. Lean back into comfortable support at your natural low-back curve. Keep your torso centered against the pad. Take both handles with control and use help with them if needed.
Coach the repetitionOpen the arms under control while maintaining a small elbow bend and upper-torso contact. To begin closing, think of the chest drawing the upper arms inward rather than simply pulling the hands together. Control the finish in front of the chest, keeping the chest angle, pelvis and elbow bend steady. As the set becomes demanding, preserve that action without adding a forward body swing or turning the return into a press.
Check the configurationCheck that the cables clear the bench and pad straps throughout the arc. Keep the seat and pulley positions consistent, and plan a controlled return of both handles before standing up.
Try a broader muscle group, equipment choice or search term.
05 · Fit the session
Use heavy presses for strength, fast presses for power, and sustained sets for muscular endurance. Use demanding presses or flyes for hypertrophy, or lighter practice to refine movement skill. Keep torso alignment and the intended chest action while progressing the variable that serves the goal.
Choose strength, power, muscular endurance, hypertrophy or movement skill as the purpose of this exercise. Match the variation, load, speed, effort and rest to that goal. For strength and power sets, focus on the intended press and output; for hypertrophy work, use attention to the chest action to guide execution.
Fit the bench angle, grip and arm path to your build and the direction of resistance. Keep the chest angle suited to the exercise, and distinguish free weights, guided machines, cable pull and added assistance.
Fit the torso and lumbar contact, then rehearse the arm path without added resistance. Control the lengthened and finishing positions, and begin the loaded movement with the intended chest action while preserving torso alignment.
Choose a load that serves the planned repetition speed, effort and range. Progress load, repetitions or planned volume while retaining the chest action; keep torso swing or shortened repetitions from replacing the muscular work.
06 · Bench research
4-week study
Bars show reported mean changes from zero on the same 0–25 kg scale. Standard deviations are reported here, not drawn as error bars: flat bench 11.1 ± 2.4 kg; Launch Pad 18.4 ± 4.3 kg.
8-week study
Bars show reported mean changes from zero on the same 0–25 kg scale. Standard deviations are reported here, not drawn as error bars: flat bench 9.7 ± 3.4 kg; Launch Pad 19.4 ± 4.3 kg.
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Advanced Muscle Mechanics®
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