Before you start, adjust the seat height so that the handles are about level with your chest when you're sitting on the machine.
Select the weight you want to use on the stack.
Sit on the machine, grasp the handles. Position your palms on the handles, inhale, and set your shoulder blades together on the bench. Take the weight off the stack slightly. This is the starting position for the exercise.
Press the handles to extension as you exhale but keep the shoulder blades packed.
Lower the handles stretching the chest. (Only Lower the bar as low as you safely can without losing tightness and stability at the shoulder joint). And then repeat.
