1. Choose desired weight load.*

2. Stand at the center of machine, facing away from machine, with feet apart and knees slightly bent.

3. Grip the handles with palms facing inward.

4. While keeping your body aligned vertically, sqeeze your chest muscles to push arms in a downward motion until hands come together in front of chest. Keep elbows slighly bent. 

5. Maintaining controlled motion, return to starting position.

6. Do not allow muscles to relax before next repetition.

*NOTE: Perform 3 sets of 6-8 repetitions at a heavier weight if your goal is to build muscle and 3 sets of 8-12 repetitions at a lighter weight if your goal is to tone or build endurance. Choose a weight increment that is more difficult to perform in the last few repetitions for the first two sets and one that you can only finish about 80%-90% of the last set. The weight should be challenging but avoid over-exerting. Perform all repetitions with proper form, slowly and controlled. Do not bounce, swing, or use momentum to complete the repetition.