Train the movement. Make the intended muscles work.
Use The Launch Pad® to train purposeful presses, pulls and accessory movements. Its torso support and lumbar fit help establish your starting alignment; the contoured sides give the shoulders and upper arms room to move under load. The textured surface helps reduce slipping so you can maintain that position. In supported isolation work, a steadier torso can reduce the body swing used to move the weight, helping you focus on the intended muscular action.
Find your exercise, learn what the pad changes, and use that change to serve strength, power, muscular endurance, hypertrophy or movement skill.
Portable support. Multiple settings. One deliberate training decision at a time.On this pageThe environment⌄
01 · Start with the setting
Bring the training purpose to each station.
The Launch Pad can support pressing, pulling and isolation work across compatible benches, machines and floor setups. Start with the joint action and muscle you intend to train. Place the pad where its support, contour or elevation helps you perform that task, then fit the resistance path to your body position.
01
Bench systems
Use torso and lumbar support for pressing; use chest support in suitable rows to limit torso heave while the back produces the pull. Match the bench angle and arm path to the exercise.
02
Machine stations
Align your body with the machine’s intended joint action and resistance path. Recheck seat, handle and pivot positions after adding the pad so the target muscles can work through the planned range.
03
Floor work
Train floor-supported pressing and controlled trunk work. The pad changes the torso’s height and contact, so establish the actual working range before loading the movement.
04
Elevation & clearance
In deficit and heel-elevated hinges, foot position changes the stance or available bar travel. The written kickback guide explores standing-foot elevation to create room for the working leg. Keep foot contact stable so the intended hip action carries the work.
02 · Understand the change
Give the target muscle a clearer job.
AMM application drawings: bench, supported pulling and machine examples.
Torso support: the contact surface and the athlete’s position relative to a bar or handle can change.
Elevation: the athlete, not necessarily the resistance, moves higher relative to the floor.
Clearance: the intended path may have more room before a limb or implement meets another surface.
Repeatability: the setup becomes useful when its position, movement path and settings can be reproduced.
In a chest fly, torso support limits rocking while the pectorals draw the upper arms together. In a chest-supported row, the back moves the arms while the torso stays connected. In a supported raise or curl, less body swing helps you focus effort on the shoulder or elbow action. Choose the application whose support serves the movement you are training.
03 · Application library
Find your exercise. Understand the training purpose.
Browse exercise demonstrations and written application guides. Filter by muscle, equipment, movement or the role of the pad. Open a card to connect the training purpose with setup, muscular action and execution cues.
Why 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.
Setup & coaching details
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.
Training purpose and demonstrated setup Train the lats through a controlled dumbbell reach and pull. A bare incline bench already supports your chest; The Launch Pad adds raised, contoured contact. The textured surface helps limit slipping at the chest contact as you row. Settle your chest against that contour with the upper arms free beside it, so each arm can row without shifting your torso.
Setup & coaching details
Set the positionSecure The Launch Pad lengthwise along the incline bench backrest. Lie chest-down with your head clear of the upper edge, a stable foot position, and a dumbbell hanging on each side with palms facing each other.
Coach the repetitionBegin from a controlled reach and draw your upper arms back toward your hips. Keep chest contact and let the shoulder blades follow the arm movement rather than starting with a hard squeeze between them. Lower smoothly and use a similar range on both sides.
Check the configurationLock the bench angle and check that the dumbbells clear the pad, frame and floor. Choose a load and starting position that let you pick up and set down both weights under control.
The leg press already supports your back; The Launch Pad adds a raised, contoured layer between you and that backrest. Choose this variation when the new contact fits your back while your hips remain seated. Readjust the seat, foot position and stops for the changed body position. Keep the torso settled in that position as the knees and hips bend and extend, focusing the set on quadriceps and glute work.
Setup & coaching details
Set the positionSecure the pad lengthwise against a compatible leg-press backrest. Sit on the machine's seat, settle your back against the pad and place both feet on the footplate. Check the sled catches and safety stops before starting.
Coach the repetitionLower the sled with tension in the legs while the knees bend in line with the feet. Stop before the pelvis rolls away from the support. Press the footplate away by extending the knees and hips, keeping foot contact fixed and reversing without a bounce.
Check the configurationRecheck the machine's seat, catches and safety stops after adding the pad. Use the setup only when the pad and straps leave the machine's adjustments and moving sled unobstructed.
Content coming soon
pushfloor
Floor press
In 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.
Setup & coaching details
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.
Build shoulder and triceps pressing strength. The bench already supports your back; The Launch Pad adds a raised, contoured surface that changes how your torso meets the backrest. Establish that fit so the dumbbells can rise with natural shoulder-blade rotation while you maintain trunk position instead of adding lower-back lean.
Setup & coaching details
Set the positionAlign the pad’s head end with the bench’s head end and secure it to the raised 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. Bring the dumbbells to shoulder level with room to press above you.
Coach the repetitionPress the dumbbells upward as the elbows straighten, allowing the shoulder blades to rotate upward with the arms. Keep your trunk steady rather than increasing your lower-back arch. Lower to a position you can control and begin the next press without bouncing or rocking.
Check the configurationSecure the pad before sitting down. Check that the dumbbells can travel from the starting position to overhead without striking the bench or pad.
Train the biceps with the upper arms beside the reclined torso. An incline bench already supports your back; The Launch Pad adds contoured contact and adjustable lumbar fit over that backrest. Use the fitted contact to maintain your chosen torso and shoulder angle as you curl, keeping the work at the elbows rather than rocking forward to finish.
Setup & coaching details
Set the positionAlign the pad’s head end with the bench’s head end and secure it to the raised 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. Before taking the dumbbells, let your arms hang beside the torso and choose a comfortable backrest angle without forcing the shoulders farther behind you.
Coach the repetitionBegin with tension in the biceps, then bend the elbows to curl the dumbbells toward your shoulders. Keep the upper arms beside you as you lower. Do not lift the elbows or rock forward to carry the weights through the top.
Check the configurationCheck that both dumbbells clear the bench and rehearse the curl before adding working weight. Use a load that lets you control the lowering and keep the shoulder position you established.
A standard barbell hip thrust places the upper back against the bench itself. The Launch Pad adds a raised, contoured contact surface over the bench, changing where and how the upper back rests. Set your feet for the new contact height and choose a fit that keeps your upper back in contact as your hips move. The aim is glute-driven hip extension under the bar, with steady upper-back contact through the lift and return.
Setup & coaching details
Set the positionSecure the pad on a stable, compatible bench. Place your upper back against it and plant both feet on the floor. Establish the position and a controlled way to place and remove the bar before loading your hips.
Coach the repetitionSet tension in the glutes, then drive through the planted feet to raise the hips. Finish by extending the hips while keeping the ribs and pelvis controlled, rather than arching the lower back to lift the bar higher. Lower smoothly and begin the next repetition without bouncing.
Check the configurationCheck that the bench and pad stay in place under pressure from the feet. The Launch Pad supports the upper back here; any cushion between the bar and hips is a separate item.
Content coming soon
hip extensionelevation
Cable glute kickback clearance
With the standing foot on the floor, the working foot can meet the floor before completing the intended cable-kickback path. If a secure pad placement fully supports the standing foot, The Launch Pad can raise that stance and create clearance for the moving leg. Use that clearance to extend the hip and control the return without shortening the arc to avoid the floor. Let the glutes drive the leg while the pelvis stays steady.
Setup & coaching details
Set the positionEstablish firm support under the standing foot and a stable handhold before selecting any added elevation. Check that the working foot, cable and attachment can travel without catching the support.
Coach the repetitionBegin by contracting the glutes to move the thigh backward at the hip. Keep the pelvis facing forward instead of opening it to the side or arching the lower back to finish the kick. Control the return with the glutes rather than swinging the torso to move the cable.
Check the configurationUse elevation only when the standing foot remains fully supported and the support cannot shift. Choose a purpose-built platform if the pad's contour does not provide that contact.
Content coming soon
hingeelevation
Deficit deadlift
In a conventional deadlift, the feet and loaded bar begin on the same floor. If The Launch Pad can securely support both feet, raising the stance while the bar stays on the floor places the bar lower relative to the lifter and increases the pull distance. Use the deeper starting position only if you can control it. Drive through the legs and hips to build strength from that range.
Setup & coaching details
Set the positionUse added height only when both feet can be fully supported on a secure surface. Check that the support cannot rock, slip or deform unpredictably, then rehearse the start and lift with a light bar.
Coach the repetitionBuild tension before the bar leaves the floor, keep it close to the legs and push through both feet as the knees and hips extend. Reduce the deficit if reaching the bar requires a starting position you cannot hold under load.
Check the configurationThe Launch Pad is contoured, so its nominal height is not a uniform standing height. Do not stack pads. Use a purpose-built platform when the available contact does not suit the stance.
Content coming soon
corefloor
Controlled floor core work
This is a short trunk-training overview. A floor mat provides relatively flat body contact; The Launch Pad adds a raised, contoured surface that changes the starting contact. Select a defined drill first, then consider whether that surface suits controlled trunk movement or holding the trunk steady while the limbs move. The exercise determines the setup and execution for purposeful abdominal work.
Setup & coaching details
Set the positionChoose a named drill before specifying head, torso and pelvic contact or limb position. The support must suit that drill's starting alignment; this overview does not prescribe placement.
Coach the repetitionA moving-trunk drill calls for controlled movement and return. A trunk-stability drill calls for holding the intended position while the limbs move. Follow the selected exercise's cues and range.
Check the configurationAssess the pad against the selected exercise's contact and movement requirements. Its contour alone does not establish the starting angle, usable range or movement to perform.
Focus 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.
Setup & coaching details
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.
Train 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.
Setup & coaching details
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.
Load 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.
Setup & coaching details
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.
Train 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.
Setup & coaching details
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.
Train 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.
Setup & coaching details
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.
Build 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.
Setup & coaching details
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.
Train 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.
Setup & coaching details
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.
Build 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.
Setup & coaching details
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.
Train 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.
Setup & coaching details
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.
Train 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.
Setup & coaching details
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.
Train 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.
Setup & coaching details
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.
Build 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.
Setup & coaching details
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.
Build 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.
Setup & coaching details
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.
Train 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.
Setup & coaching details
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.
Build 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.
Setup & coaching details
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.
Train 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.
Setup & coaching details
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.
Build 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.
Setup & coaching details
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.
Practise 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.
Setup & coaching details
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.
Direct 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.
Setup & coaching details
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.
Use 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.
Setup & coaching details
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.
Train 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.
Setup & coaching details
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.
Train 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.
Setup & coaching details
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.
Load the lats with a controlled neutral-grip cable row. The Launch Pad raises your chest above the bench onto a contoured surface, changing your reach to the handles. Adjust the cable reach to that height so the upper arms can pull without shifting your torso.
Setup & coaching details
Set the positionPosition The Launch Pad lengthwise on the bench and secure it before taking the cable handles. Lie chest-down with your arms free on either side and your palms facing each other, as shown in the demonstration.
Coach the repetitionStart with your arms reaching forward under control. Draw the upper arms toward your sides without first clamping the shoulder blades together or jerking the handles. Let the shoulder blades follow the movement as you pull and return, keeping your chest on the pad.
Check the configurationCheck that both cables and handles clear the pad and bench throughout the movement. Choose a stable bench position that lets you take and release the handles without being pulled off balance.
Train the upper back and lats with the demonstrated suspended-bar row. The bench supports your chest; The Launch Pad adds a raised contour that changes your reach to the hanging bar. Match the reach to that position so the upper arms can row while your chest stays settled.
Setup & coaching details
Set the positionThe demonstration shows The Launch Pad secured lengthwise on a bench, with the lifter chest-down and the head clear of the top. The bar hangs from overhead straps in front of the lifter; the clip does not show how to assemble or rate that suspension.
Coach the repetitionStart the pull by moving the upper arms and bending the elbows, without jerking the suspended bar or lifting your chest. Allow the shoulder blades to follow the rowing motion. Control the return so the bar's swing does not launch the next repetition.
Check the configurationUse this variation only with a suspension setup whose anchors, straps and load capacity have been confirmed for the exercise. The video alone is not an installation guide.
Build barbell-row strength through the lats and upper back. An incline bench already braces your chest; The Launch Pad’s raised contour changes that contact and your reach to the bar. Maintain that contact as the upper arms row, rather than lifting your chest to finish.
Setup & coaching details
Set the positionSecure The Launch Pad lengthwise on an incline bench. Lie chest-down with your head beyond the upper edge, feet planted either side of the bench, and an overhand grip on the bar below you.
Coach the repetitionAfter a controlled lowering, draw your upper arms back and let the shoulder blades come together with the pull, keeping your chest on the pad. Return smoothly and stop the pull before extra shoulder-blade squeezing or body movement replaces the row.
Check the configurationCheck that the bar and plates clear the bench and floor throughout your chosen range. Plan a controlled way to pick up and set down the bar.
Train the lats and upper back with a cable-row angle that fits your arm path. Raising your hips on The Launch Pad can adjust the cable’s line of pull relative to the bare-seat position. Use this elevation when it supports your intended reach and pull, with firm foot contact and the torso held steady.
Setup & coaching details
Set the positionSecure The Launch Pad lengthwise on a compatible rowing seat or bench and sit on it facing the cable. Establish firm foot support, then take the neutral-grip handle with palms facing each other.
Coach the repetitionKeep your pelvis and torso steady as you draw the upper arms toward your sides and bring the handle in. Let the shoulder blades follow the pull and glide forward on the return; avoid starting by clamping them together. Control the reach without rocking backward.
Check the configurationConfirm that the raised seat still allows secure foot contact and that the handle clears your legs. The pad is under your hips in this variation; it does not support your chest or hold your torso upright.
Train the lats with an underhand pulldown from a supported recline. Unlike an ordinary seated pulldown, the demonstrated incline bench supports your back, and The Launch Pad adds contoured contact over its backrest. Use that contact to hold the chosen trunk angle as the upper arms pull down, rather than increasing your lean.
Setup & coaching details
Set the positionSecure The Launch Pad along the incline bench backrest beneath the high cable, with its head end aligned with the bench’s head end. 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. Rest your back and head against the pad and hold the handle with palms facing you.
Coach the repetitionBegin from an overhead position you can control and draw your upper arms down toward your ribs. Let the elbows bend as the handle approaches your upper chest, without first pinching the shoulder blades together. Return overhead smoothly while keeping your back on the pad instead of increasing your lean.
Check the configurationCheck that the handle clears your face and that the bench and your foot position are stable. Plan a controlled way to take and release the handle, and adjust the bench position before increasing load.
Develop lat-focused pulling without progressively leaning back. Instead of sitting with an unsupported torso, you face an inclined bench fitted with The Launch Pad and rest your chest against it. The pad’s raised contour changes chest contact and handle reach; position the bench so the upper arms can pull down while your torso stays connected.
Setup & coaching details
Set the positionSecure The Launch Pad along an inclined bench backrest facing the high cable. Sit facing the pad with your chest against it, head clear of the top, and palms facing each other on the neutral-grip handle.
Coach the repetitionStart the pull by drawing your upper arms down toward your sides, keeping your chest against the pad. Let the shoulder blades move with the arms rather than squeezing them together first. Return to a controlled overhead reach without letting the cable lift you away from the support.
Check the configurationSet the bench position so the handle clears your head and the pad. Check bench stability, foot contact and your ability to reach and release the handle before adding load.
Load the deltoids and triceps along the Smith machine's guided path. Adding The Launch Pad over the backrest changes your torso position relative to that fixed bar path. Reposition the bench for the added contour so you can press overhead with back contact, rather than shifting your body to follow the bar.
Setup & coaching details
Set the positionPosition the bench inside the Smith machine. For this barbell press, follow the setup guide’s recommended head-end offset and secure the pad along the inclined backrest. 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. Take an even grip on the bar.
Coach the repetitionRaise the upper arms and straighten the elbows along the machine's path, allowing the shoulder blades to rotate upward. Keep your trunk supported without leaning farther back. Lower under control and reverse the press within a range you can manage without shifting position.
Check the configurationPosition the bench so the bar clears your head in front. Check that you can unrack and rerack it from this position, and set the machine's safety stops for your chosen range before adding load.
Focus cable lateral raises on the side deltoids. The reclined bench provides back support; The Launch Pad adds contoured contact and changes your torso’s position relative to the cables. Match the cuffed arm path to that setup, then keep the trunk settled as the shoulders lift the load rather than sitting up to move it.
Setup & coaching details
Set the positionPlace the bench with the cable columns toward the foot end. Align the pad’s head end with the bench’s head end and secure it along the 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. Recline with the cuffs connected and your arms near your sides.
Coach the repetitionChoose an arm path that works against the cable pull and keep the same reclined body angle. Lead with the upper arms, using a small, consistent elbow bend. Raise and return under control rather than sitting up, shrugging to start, or letting the cables pull you out of position.
Check the configurationThe demonstrated version uses wrist cuffs and a reclined bench. Check that the cables, cuffs and hands clear the bench throughout the movement.
Train the rear deltoids through a controlled dumbbell fly. The incline bench already supports your chest; The Launch Pad adds a raised contour that changes chest contact and clearance beside the support. Let the upper arms sweep out while your chest stays settled and the chosen shoulder-blade position remains mostly steady.
Setup & coaching details
Set the positionSecure the pad along the inclined backrest. Lie chest-down on the pad and let the dumbbells hang on either side of the bench, clear of the frame.
Coach the repetitionChoose a comfortable shoulder-blade position and keep it mostly steady as the upper arms sweep out with a small elbow bend. Start the lift through the backs of the shoulders, not a hard squeeze between the blades. Return under control without forcing the range or lifting your chest.
Check the configurationThis version uses chest contact with the pad. Set up so your arms and dumbbells can move freely on either side of the bench.
Train the front deltoids by lifting the upper arms forward. The Launch Pad adds raised, contoured contact to the bench’s existing backrest, changing your seated fit and where the weights start beside you. Maintain your torso angle against that contact as the shoulders raise the dumbbells, without rocking.
Setup & coaching details
Set the positionAlign the pad’s head end with the bench’s head end and secure it along the upright 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. Hold the dumbbells beside your thighs, with clear space in front of you.
Coach the repetitionStart each raise by lifting the upper arms forward, with a slight, consistent elbow bend. Keep the same seated body angle so the front of the shoulders moves the weights rather than a torso swing. Lower under control and stop before you need to rock or arch.
Check the configurationLeave room for the dumbbells in front of the seat. Use a range you can repeat without leaning forward away from the pad.
Load the rear deltoids against the cables’ forward pull. The bench already supports your chest; The Launch Pad adds a raised contour that changes chest contact and your reach to the handles. Set the bench for that reach so the upper arms can open while your torso and chosen shoulder-blade position stay mostly steady.
Setup & coaching details
Set the positionSet the inclined bench facing the cable station and secure the pad along its backrest. Rest your chest on the pad and take a cable attachment in each hand with your arms lowered.
Coach the repetitionSet a comfortable shoulder-blade position, then keep it mostly steady while the upper arms open against the cables. Maintain a small elbow bend and initiate through the backs of the shoulders. Control the return without bending the elbows farther or squeezing the blades together to extend the range.
Check the configurationCheck the cable route before starting. Both arms must be able to open and return without the cables catching on the bench or pad.
Load the triceps by straightening the elbows against the high cable with a straight grip. The bench establishes the reclined position; The Launch Pad adds contoured back contact and adjustable lumbar fit. Use that contact to stay settled as the bar travels toward your thighs, keeping the upper arms beside you instead of sitting up to help the press.
Setup & coaching details
Set the positionPlace the inclined bench facing away from the high pulley. 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. Rest your upper back on the pad, plant your feet and take an overhand grip on the bar’s straight grip section. Set the upper arms beside your torso.
Coach the repetitionStart the press with the triceps, straightening the elbows to move the bar down and forward toward your thighs. Let the elbows bend on the return without lifting the upper arms. Keep your back settled against the pad instead of sitting up to move the cable.
Check the configurationSet the bench distance so the bar and cable clear your head throughout the movement. Check that you can reach the attachment at the start and take and return it under control.
Train elbow extension using the curl bar’s angled grips to align your hands and forearms. The incline bench already supports your torso; The Launch Pad changes the contact beneath your back with its contour and adjustable lumbar fit. Settle into that fit while pressing toward your thighs, so the triceps drive the movement without your shoulders rolling forward to finish.
Setup & coaching details
Set the positionPosition the inclined bench facing away from the high pulley. 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. Rest your upper back on the pad and plant your feet. Take an overhand grip on matching angled sections of the curl bar, with your wrists aligned with your forearms.
Coach the repetitionKeep the hands aligned with the forearms and use the triceps to straighten the elbows toward your thighs. Control the return while the upper arms stay beside you. Reduce the load if finishing the press requires rolling the shoulders forward or sitting up.
Check the configurationChoose grip sections that let your wrists stay aligned with your forearms. Check that the bar and cable clear your head, and arrange a controlled way to take and return the attachment.
Challenge the biceps with the upper arms reaching forward toward the cable. The incline bench already supports the reclined torso; The Launch Pad adds contoured back contact and adjustable lumbar fit. Use that fitted contact to keep the torso settled while the elbows bend, rather than pulling the shoulders backward and turning the curl into a row.
Setup & coaching details
Set the positionFace the inclined bench toward the cable machine. 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. Rest your back on the pad, plant your feet and take an underhand grip on the bar. Reach toward the pulley with your upper arms in front of your torso.
Coach the repetitionBuild tension in the biceps before curling the bar toward your shoulders. Keep the upper arms directed forward rather than pulling them back like a row. Lower toward the pulley under control, with your torso settled against the pad.
Check the configurationSet the pulley height and bench distance together so the cable clears your legs. Check that the bar can travel toward the shoulders and return toward the pulley without hitting your body or the bench.
Train biceps-driven elbow flexion with the cable pulling toward your feet. A flat bench already supports this face-up position; The Launch Pad changes the contact to a contoured surface with adjustable lumbar fit. Set that fit before curling, then keep your torso settled as the bar moves above your body instead of lifting your chest to meet it.
Setup & coaching details
Set the positionPlace the flat bench with its foot end facing the cable machine. 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. Lie back with your feet planted and take an underhand grip on the bar. Set the arms above your body with room for the bar to move toward the shoulders.
Coach the repetitionUse the biceps to start the curl while the upper arms stay above your torso. Bring the bar toward your shoulders, stopping clear of your face, then control its return toward the pulley. Shorten the set if you start lifting your torso to meet the bar.
Check the configurationPosition the bench so the cable clears your legs and the bar moves freely above your body. Check that you can reach the attachment at the start and release it under control at the end of the set.
Train strict elbow flexion without adding hip drive or a backward lean. Mounted vertically on a compatible machine upright, The Launch Pad adds contoured back contact to an otherwise unbraced standing curl. That contact gives you feedback as the biceps curl the bar: maintain it and notice when your torso starts helping the lift.
Setup & coaching details
Set the positionSecure the pad vertically on a compatible machine upright using its intended attachment system. Stand with your back against it and hold the curl bar in front of your thighs with an underhand grip. Establish a balanced stance before lifting.
Coach the repetitionSet your feet and settle your back against the pad, then start the curl by bending the elbows with the biceps. Keep the upper arms in place and lower without swinging into the next rep. Reduce the load or end the set if you need leg drive or a backward lean.
Check the configurationConfirm that the machine upright and attachment system are compatible with this use. Check that the pad stays secure and the bar clears your thighs and the machine through the curl.
Train the triceps through elbow extension with the upper arms raised. The bench already supports your lying position; The Launch Pad adds contoured back contact and adjustable lumbar fit. Use that fit to keep your torso settled as the bar lowers and returns, maintaining the upper-arm angle instead of shifting your body to help lift the bar.
Setup & coaching details
Set the positionAlign the pad’s head end with the head end of a compatible bench and 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. Lie back with your feet planted. Hold the bar above your shoulders and establish the upper-arm angle before bending the elbows. Arrange a controlled way to bring the bar into and out of position.
Coach the repetitionKeep the upper arms raised as you bend the elbows to lower the bar, stopping clear of your head. Use the triceps to start the return and straighten the elbows. Choose a load you can control without dropping into the bottom or turning the movement into a chest press.
Check the configurationChoose a grip and lowering path that keep the bar clear of your head. Rehearse the path with manageable resistance and confirm that you can bring the bar into and out of position under control.
Use the JM press for triceps-focused compound pressing along the Smith machine’s fixed path. A flat bench already supports your torso; The Launch Pad adds contoured back contact and adjustable lumbar fit, while raising your position relative to the bar. Recheck the alignment, then use that fitted contact to coordinate the elbow travel and press without shifting beneath the rails.
Setup & coaching details
Set the positionPlace a flat bench under 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. Plant your feet and take an overhand grip that lets the elbows bend comfortably. Position the bench so the guided path approaches the upper chest while staying clear of your neck.
Coach the repetitionLower by bending the elbows and allowing them to travel toward the foot end as shown. To begin the return, focus on straightening the elbows as you press along the rails without lifting your torso. Control the change of direction and keep the bar clear of your neck.
Check the configurationSet the machine's stops before adding load and test the path with manageable resistance. Confirm that you can reach the hooks and rerack without changing position, with clearance between the bar and your neck.
Train the triceps with the upper arms raised and each hand controlling a dumbbell. The incline backrest already supports you; The Launch Pad adds contoured head and back contact with adjustable lumbar fit. Use that fit to hold your torso position while the weights lower beside your head, then straighten the elbows to raise them rather than swinging the shoulders.
Setup & coaching details
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. Lie back with your head supported and hold a dumbbell in each hand above your shoulders, palms facing one another. Establish the upper-arm position before lowering the weights.
Coach the repetitionBend the elbows to lower each dumbbell beside your head while keeping the upper arms at the angle you set. Start the return through the triceps, then straighten the elbows without swinging the shoulders. Keep both weights clear of your face and control each side separately.
Check the configurationCheck head support and clearance beside the head and bench before starting. Choose a bench angle that allows the demonstrated arm path, and plan a controlled way to take and put down both dumbbells.
In a bench-supported single-leg bridge, the upper back usually contacts the bench directly. The Launch Pad adds a raised, contoured surface at that contact while the working foot remains on the floor. Reset your foot position for the changed support height. Maintain upper-back contact as the working-side glute extends the hip. Keep the pelvis level so each repetition trains the working leg's hip extension rather than a twist of the body.
Setup & coaching details
Set the positionSecure the pad on a stable, compatible bench and place your upper back against it. Set both feet on the floor first, then lift one foot while keeping the other planted and your hips level.
Coach the repetitionBegin with tension in the working-side glute, then press through the planted foot to extend the hip. Keep the pelvis level as you rise, and finish without arching the lower back for extra height. Lower smoothly without twisting toward either side.
Check the configurationCheck that the bench and pad stay in place when pressure comes through one foot. Reset your upper-back contact and working-foot position before changing sides.
A flat bench can already support the torso during a reverse hyper. The Launch Pad adds a raised, contoured surface beneath the torso and pelvis, changing their contact with the bench and adding height above the floor. Set the hips at the bench end so the legs can travel freely, then use only the clearance you can control. Keep the supported torso settled while the glutes and hamstrings extend the hips and lower the legs.
Setup & coaching details
Set the positionLie chest-down on the pad with your torso and pelvis supported and your legs beyond the bench end. Use the secure handhold shown in front, and check that the legs clear the bench frame and floor.
Coach the repetitionStart the lift with the glutes and hamstrings moving the thighs at the hips, then lower the legs under control. Stop before extra height requires a lower-back arch or the torso to lift off the pad. Control the change of direction rather than using a pendulum swing.
Check the configurationCheck the bench, pad, handhold and entry and exit before starting. Rehearse without added load and confirm that the particular bench supports this arrangement.
The seated curl already has a backrest, seat and thigh restraint. The Launch Pad adds contoured back contact and changes how far forward you sit relative to the machine. Readjust the seat and restraint, and recheck knee alignment with the pivot. Use the new back fit only if you can keep the hips seated through the curl's finish. Focus on bending the knees with the hamstrings and controlling the return, rather than lifting the hips to move the roller.
Setup & coaching details
Set the positionSecure the pad against a compatible backrest and sit on the machine's seat. Recheck the seat position, knee alignment, thigh restraint and lower-leg roller using the machine's instructions before starting.
Coach the repetitionTake up the resistance with the hamstrings before the roller moves. Bend the knees while keeping the hips seated and the thighs held by the restraint. Control the return with the hamstrings as the knees straighten, rather than letting the stack pull the legs back.
Check the configurationRecheck knee alignment, restraint contact and moving-part clearance after adding the pad. Select a load you can control near the finish of the curl without lifting the hips or swinging the torso to move the roller.
A leg-extension machine already supports the back and hips. Adding The Launch Pad changes the back-contact shape and your seated position relative to the knee pivot and roller. If the contour fits your back, readjust the machine so the knees still align correctly and the hips stay on the seat. Keep the torso settled as the quadriceps straighten the knees, controlling the roller without swinging the body backward.
Setup & coaching details
Set the positionSecure the pad against a compatible backrest and sit on the machine's seat. Recheck knee alignment with the pivot and place the roller against the lower shins as directed by the machine's instructions. Hold the side handles.
Coach the repetitionBuild tension in the quadriceps, then straighten the knees to raise the roller without a kick. Keep the hips on the seat and control the return as the knees bend. Reduce the load if completing the lift requires a backward torso swing.
Check the configurationRecheck the seat and roller settings after adding the pad. Preserve knee-pivot alignment and access to the machine's adjustments, with the pad and straps clear of moving parts.
With both feet on the floor, plate contact can end an RDL before the lifter has used all the hip range they can control. Standing with both feet on The Launch Pad raises the body relative to the floor and creates more clearance for the bar. Use this variation when that clearance serves a deliberate hinge: move the hips back, keep the bar close and reverse through hip extension to load the hamstrings and glutes without forcing extra depth.
Setup & coaching details
Set the positionPlace the pad on a stable, non-slip floor and check that both feet have secure contact on its upper surface. Rehearse the hinge without load before holding the bar in front of your thighs.
Coach the repetitionHold a slight knee bend and send the hips backward while the bar stays close to the legs. Lower through the hip range you can control without changing the back position. Reverse with the hamstrings and glutes driving hip extension, keeping the knee bend nearly unchanged.
Check the configurationThe pad is contoured rather than uniformly level. Check the contact under both feet and use another support if either foot or the pad rocks or slips.
A floor-based RDL keeps the heels and forefeet at the same height. Here, The Launch Pad supports both heels on its sloped end while the forefeet stay on the floor, changing the foot angle without raising the whole stance. Use that heel contact to explore a stance that suits your controlled hinge, then keep it fixed as the hips move back and extend. The training goal remains hamstring and glute work through hip motion.
Setup & coaching details
Set the positionPlace the pad on a stable, non-slip floor behind your feet. Rest both heels on its sloped end while keeping the fronts of your feet on the floor. Check your balance with an unloaded hinge first.
Coach the repetitionHold a slight knee bend as the hips travel back and keep the bar close to the legs. Keep the heel and forefoot contacts steady. Reverse through hip extension with the hamstrings and glutes, stopping the descent before the feet shift or the back position changes.
Check the configurationConfirm that the pad cannot move beneath the heels. Choose the lowering range from the hip movement you can control, rather than from the extra heel height.
Compared with a staggered RDL on the floor, The Launch Pad provides a raised contact for the rear heel while the rear forefoot and the entire front foot stay grounded. This lets you set the rear-foot angle with the heel supported throughout the hinge. Keep those contacts and the pelvis facing forward as the hips move back and extend, using the two-foot stance to train the hamstrings and glutes without adding a free-leg balance task.
Setup & coaching details
Set the positionPlace the pad on a stable, non-slip floor behind you. Set one foot forward on the floor and rest the rear heel on the pad's sloped end, with the rear forefoot still on the floor. Rehearse the stance without load.
Coach the repetitionSend the hips back while keeping the pelvis facing forward, a slight knee bend and the bar close to the legs. Reverse through hip extension while both feet stay in contact. End the descent before the hips turn, the back position changes or a foot shifts to gain range.
Check the configurationCheck that the pad stays in place under the rear heel. Keep the demonstrated two-foot stance; the rear foot remains in contact throughout the hinge.
A conventional Bulgarian split squat rests the rear foot directly on the bench. The Launch Pad adds a higher, contoured contact beneath that foot, changing its fit and the support height. Reset the stance around that height so the front knee and hip can bend under control, then drive through the front foot while holding the single dumbbell shown. If this rear-foot contact suits your setup, use it for focused quadriceps and glute work in the front leg.
Setup & coaching details
Set the positionSecure the pad lengthwise on a stable, compatible bench. Rest the top of the rear foot on the pad and plant the front foot on the floor. Establish the stance, then hold one dumbbell as shown in the demonstration.
Coach the repetitionControl the descent by bending the front knee and hip, letting the rear knee bend with it. Push the floor away through the front foot to rise, keeping the front knee in line with the foot. Keep tension in the front leg rather than rebounding off the rear-foot support.
Check the configurationCheck that the bench and pad cannot shift and that the rear-foot contact is comfortable. Adjust the stance to your balance and available range before increasing the single dumbbell's load.
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corefloor
Supported dead-bug variation
In a conventional dead bug, the back rests against the floor while the arms and legs move. The Launch Pad changes that contact to a raised, contoured surface, so you need to reset the starting position of your ribcage and pelvis. If the support fits that position, use the contact as feedback while the opposite arm and leg reach away, stopping before the trunk shifts. The goal is abdominal control of the limb movement, not extra reach gained by arching the back.
Setup & coaching details
Set the positionLie face-up on a stable, floor-supported pad. Choose starting arm and leg positions you can hold while maintaining the intended ribcage and pelvic position and breathing normally.
Coach the repetitionReach the opposite arm and leg away slowly, stopping before the ribs lift or the pelvis changes position. Return and alternate sides. Use one limb at a time or a shorter reach when needed to keep the trunk controlled.
Check the configurationCheck that the pad contact lets you maintain the chosen trunk position as the limbs move. Select the reach from that control, rather than treating added elevation as a reason for extra range.
Content coming soon
hip extensionmachine support
Machine glute drive / hip thrust
A glute-drive machine already supplies back support, a foot platform and a pelvic restraint. If a compatible Launch Pad placement provides a useful contoured back contact, it changes how your back fits against the machine's support. Recheck the restraint, starting position and release access, then use the contact to keep the torso settled as the hips extend. The goal is glute-driven work against the machine's resistance with controlled lifting and lowering.
Setup & coaching details
Set the positionSet the machine according to its instructions, including the back support, foot platform and restraint. Check any proposed added support against the moving parts, safety catches and release access.
Coach the repetitionBuild tension in the glutes before driving the hips into extension against the machine. Keep the feet planted and the torso contact settled as you lift and lower. Finish the hip action without arching the lower back to force the lever farther.
Check the configurationRecheck belt fit, starting position and release access after any support change. Machine designs vary; preserve the intended restraint and movement path.
Content coming soon
hip adductionmachine support
Seated hip adductor machine
The adductor machine's seat and backrest already support the body while the thigh pads resist inward movement. A compatible Launch Pad placement could change the contour of that body contact. Consider it only if the new fit lets you keep the pelvis settled and retain proper thigh-pad contact through the selected range. Use that position to draw the thighs inward with the hip adductors and control the outward return without shifting the torso to finish.
Setup & coaching details
Set the positionOn a compatible machine, assess how any added support changes the seated position. Preserve foot support, appropriate thigh-pad contact and access to the range-adjustment control before selecting the working range.
Coach the repetitionDraw the thighs inward smoothly, then control their return outward. Keep the pelvis in place and avoid bouncing out of the wide position or leaning the torso to help close the pads.
Check the configurationCheck that the seat controls, thigh pads and movement stops work as intended with the proposed support. Select a starting width from which you can control the inward action and return.
Content coming soon
hip abductionmachine support
Seated hip abductor machine
The abductor machine already provides a seated support and a fixed path for the thigh pads. If a compatible Launch Pad placement gives useful contoured torso contact, it changes how you fit against that support. Check the seat, feet and thigh-pad relationship, then use the new contact to maintain your chosen torso angle while the thighs move outward. The aim is hip-abductor work with a controlled return, rather than moving the pads by rocking the body.
Setup & coaching details
Set the positionCheck how any proposed pad placement changes the relationship between the torso, seat, foot supports and thigh pads. Establish a stable seated position with full access to the machine's range controls.
Coach the repetitionMove the thighs outward with a smooth effort, then control the return inward. Keep the chosen torso angle through both phases instead of rocking forward or backward to finish the repetition.
Check the configurationConfirm that the support preserves thigh-pad contact, range controls and entry and exit. Reassess the machine fit whenever you change torso angle.
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04 · Go deeper
A guide for each part of the program.
Use each guide to connect the exercise’s purpose with the pad’s role and the movement you want to perform. Let those decisions guide how you load and progress the session.
Bench-training research has examined strength, muscular endurance and explosive performance with The Launch Pad. The charts below preserve the published mean strength changes; the linked study pages also cover the training protocols and the other measured outcomes.
4-week study
Bench-press 1RM gain
42 intermediate-trained men · 12 supervised sessions
Standard flat bench+11.1 kg
The Launch Pad®+18.4 kg
0 kg25 kg · mean gain
Both groups completed the same four-week eccentric-overload protocol. The tested difference was the bench interface. Between-group difference: 7.3 kg; p < .001; Hedges’ g = 3.85.Read the numbers & source
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.
The groups completed matched eight-week off-season programs with different bench interfaces. Between-group comparison: p < .001; Hedges’ g = 3.99.Read the numbers & source
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.
Tell AMM what you train, what equipment you have and where you want to use The Launch Pad. Include the bench or machine model and the movement you are considering.
For an existing order, include the product version and the specific setup question. Keep private health information out of this form.
Advanced Muscle Mechanics®
Put the training goal into every repetition.
Choose the exercise, establish the support and joint path, and progress the muscular or performance task you set out to train.
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