Sit on the machine and place your feet flat on the floor. Select the appropriate resistance on the weight stack. Adjust the seat height so that the elbows should be in line with your shoulders. Grip the handles and place your forearms against the resistance pads while making sure your arms are bent with your elbows level with your lower chest. Press your head, upper back, and hips against the pads. Contract your pelvic floor and core.
Push the handles together squeezing your pectoral muscles while you exhale. Hold 1 sec. Return to the starting position in a smooth movement while you inhale. The moving weights should not touch the rest of the stack.TIPS: The exercise key is quality over quantity. The trick is to perform the exercise using proper form.