Instructions:

1. Adjust the seat height and position yourself on the machine with your feet flat on the ground.
2. Grasp the handles with an overhand grip and position your hands at chest level.
3. Push the handles forward until your arms are fully extended, keeping your elbows slightly bent.
4. Pause for a moment, then slowly bring the handles back towards your chest, maintaining control throughout the movement.
5. Repeat for the desired number of repetitions.