To adjust the seat, either pull up on the seat to move it up or press the seat lever “in” so the seat can be moved down. Once in position, tug a little on the seat to secure the stability before sitting down.

The seat height should be adjusted to align the handles of the machine with the midline of the chest.

Sit up straight, position legs at hip width, feet firmly on the floor.

To begin the exercise, Grip the handles in either the palm down position or in the parallel position.  Elbows will be in an outward position. Grasp the handles and push forward, contracting the chest. Do not lock the elbow joints in the extended position.

To complete the move, bend the elbows and return the arms to the beginning position without letting the weights slam down.  You should keep a continuous resistance on the weights until the complete set is done.

The goal is to complete 15-25 repetitions in a 40-second time period.