Adjust the seat height so that the handles are level with the middle of your chest when seated.
Sit with your back firmly against the pad, feet flat on the ground, and grip the handles with palms facing forward or slightly inward depending on machine design.
Start with your arms extended out to the sides, elbows slightly bent (not locked), and wrists in line with your forearms.
Exhale as you slowly bring the handles together in a wide arc, keeping the elbows at a fixed angle and squeezing the chest at the end of the movement.
Pause briefly when the handles meet in front of you (without clashing or locking).
Inhale as you slowly return to the starting position with control, maintaining the slight bend in your elbows throughout.
