1 - Sit on the machine with your back straight and your feet flat on the floor. Adjust the seat height such that the handle are at the level of your nipples.
2 - Grasp the handles of the machine with a shoulder-width grip and keep your elbows bent at a 90-degree angle.
3 - Press the handles forward, extending your arms fully. Keep your chest up and your back straight throughout the movement.
4 - Hold the position for a second or two, then slowly return the handles back to the starting position, allowing your chest muscles to stretch.
5 - Repeat the movement for the desired number of repetitions.
