Adjust the seat height and position yourself on the machine with your back against the pad. Grasp the handles with a pronated grip and keep your elbows slightly bent. Exhale and push the handles forward, bringing them together in front of your chest. Pause for a moment, squeezing your chest muscles. Inhale and slowly return to the starting position, allowing your chest muscles to stretch. Repeat for the desired number of repetitions.
1. Adjust the seat height and position yourself on the machine with your back against the pad.
2. Grasp the handles with a pronated grip and keep your elbows slightly bent.
3. Exhale and push the handles forward, bringing them together in front of your chest.
4. Pause for a moment, squeezing your chest muscles.
5. Inhale and slowly return to the starting position, allowing your chest muscles to stretch.
6. Repeat for the desired number of repetitions.