1. Approaching the machine, adjust the seat so that when you are seated, your hands are in line with your chest on the handles.
2. Sit down and press your back firmly against the seat back.
3. Grip the handles with your palms facing downwards.
4. Push the handles forward until your arms are fully extended but not locked out. Exhale as you perform this movement.
5. After reaching the fully extended position, pause for a second to maximize the contraction in the chest muscles.
6. Slowly return the handles to the starting position by bending your elbows and bringing your arms back while inhaling. Maintain control throughout the motion.
7. Repeat the exercise for the desired number of repetitions and sets.
Ensure that you are performing the movement with proper form to avoid injury and to ensure the target muscles are being effectively worked. It's also recommended to start with a moderate weight to get familiar with the exercise, and then gradually increase as you become more comfortable and gain strength.
---
