1 - Adjust the seat height so the handles are level with the middle of your chest when seated.
2 - Sit with your back firmly against the pad, feet flat on the floor, and chest lifted.
3 - Grip the wide handles with palms facing forward or slightly inward, keeping your wrists straight.
4 - Brace your core and press the handles forward until your arms are nearly fully extended without locking your elbows.
5 - Pause briefly, then slowly return the handles toward your chest under control, allowing your elbows to bend and move slightly behind your torso if comfortable.
6 - Repeat for the desired number of repetitions while keeping your shoulders down and back throughout the movement.
