Instructions:

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.