 then just follow it up and then press into it until you're pushing as hard as you can and fight it on the way down. Keep pressing up hard as you can, conservative with the strips, so don't force it too far. And one more, just follow it up, watch out for the screw, don't go too far back. Try and follow it up and then gradually press up a little harder and a little harder until you're pushing as hard as possible and then fight it all the way down. Keep pressing into it, keep pressing into it, keep pressing into it, and okay. Then you want to move forward, move forward, and then take a seat, bring this back up a little bit, make sure that the belt, you know what, actually don't need the belt for the press to get it on when you're ready to pull it down. Okay, you want to be just a little further forward so you're almost under the handle there about there as yet. Now gradually use the right handle, move it up until the elbows are still just a little bit bent. You don't want to completely lock out on this one. You want to have the feet wide so you embrace yourself a little bit better. And then just like all the rest of them in here, yeah, keep the back tight. Gradually push up a little harder and a little harder until you're pressing as hard as you can. Once you're pushing as hard as you can, then left handle to move it down and fight it as hard as you can. Keep pressing into it. Think shoulders and triceps. Try to slow it down. Keep pressing. Keep fighting it all the way down. Excellent. Stay on it a little further, a little further, and good. And then just follow it up. Just follow it up. If you're pressing into it hard as you can, gradually build up. And then follow it up again. And then as soon as you're just a little bit away from lockout, gradually start pushing up as hard as you can. Again, just build up to a maximal effort. And once you're pushing hard as you can, start fighting it on the way down. Just keep pressing. Think shoulders and triceps. Everything you got, 100%. Good. Okay, and then one more. We're going to do the exact opposite of that. For the pull downs, just gradually start to pull down until you're pulling down as hard as you can. Think about tightening the biceps. Think about pulling your elbows to your rib cage and trying to hold them as close to your ribs as you can. Yeah, you're going to need the belt on this one. Move the legs together when you put the belt on so that when you're putting the belt on, thighs are together, so you get a little bit tighter. And then if you can, by pressing outwards with the knees, that'll tighten the belt if it feels like you're starting to come up. Mommy's working a little bit. Then start. Hey, just start pulling down as hard as you can. Gradually pull until you're pulling 100%. Think about pulling your elbows into your ribs. And then once you're pulling as hard as you can, start it up and going up and just fight it all the way up. Keep pulling down as hard as you can. Think biceps, upper back, back of the shoulders. Watch the left. Watch out for the left. Just keep pulling as hard as you can. Keep fighting it. Good. Focus on the biceps. Keep squeezing the biceps as hard as you can. Five more seconds. Four, three, two. Follow it back down. Now, scale one to ten. Intensity-wise, this thing is like a twenty. And then start pulling down. Think biceps, back, try and pull the elbows into your ribs. And then when you're pulling as hard as you can, start it going up and just fight it. Try and keep the back tight. Keep the biceps tight. Focus on driving the elbows down. Keep the back tight. Keep squeezing hard as you can. Everything you've got here, this is where it counts. Five more seconds. Four. And one more. Just follow it down. Gradually build up to a maximal effort. Tighten up your biceps, your back, the back of the shoulders. Pull the elbows in and just fight it all the way up. Everything you've got. You want to dig in real deep and pull as hard as you can. Try and stop and try and break it. Five more seconds. Four. Excellent.