This picture shows three different ways to do a Bench Press. Deazie is using dumbbells; Denise is using our patent pending push pull tower and Greg is using a traditional Bench Press. A fourth way would be to use a machine like a Bowflex.
STS was actually first designed and tested using dumbbells only for the Bench Press. We did this because we wanted to make sure that people who had a limited amount of equipment, or who lifted alone, could still do the STS program.
In STS we will show you a variety of options for performing different exercises. You just need to choose the one that best fits your needs and lifestyle.