1 - Adjust the seat so the handles or pads are at mid-chest height and your feet are flat on the floor.
2 - Sit upright with your back firmly against the back pad and grasp the handles or place your forearms against the pads, depending on the machine design.
3 - Keep your chest lifted, shoulders down, and elbows slightly bent throughout the movement.
4 - Bring the handles or pads together in front of your chest by squeezing your chest muscles.
5 - Pause briefly at the center, then slowly return to the starting position under control until you feel a stretch across your chest.
6 - Repeat for the desired number of repetitions without letting the weight stack slam down.
