Sit on the machine, place your chest on the pad 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. Grab the handles with a pronated grip and make sure your arms are slightly bent. Contract your pelvic floor and core.
Using your delts and back muscles, push your hands out and separate them until your arms make a straight line while you exhale. 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.