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1. 1

   Sit on the machine with your back flat on the pad.

2. 2

   Take hold of the handles. Tip: Your upper arms should be positioned parallel to the floor; adjust the machine accordingly. This will be your starting position.

3. 3

   Push the handles together slowly as you squeeze your chest in the middle. Breathe out during this part of the motion and hold the contraction for a second.

4. 4

   Return back to the starting position slowly as you inhale until your chest muscles are fully stretched.

5. 5

   Repeat for the recommended amount of repetitions.