1. Start Position Exhale as you slowly push out the handles.
2. Middle Position As you push, concentrate on keeping your forearms, parallel with the direction of motion.
3. End Position At the highest position, keep the handle in alignment with the upper portion of you chest. Do not lock out your elbows. Hold for 1/2 a second, squeezing your chest.
4. Return to Middle Inhale as you slowly return to starting position.
5. Return to Start At the lowest position. Hold for 1/2 a second, feeling the stretch in your chest, not your shoulders. Repeat the movement for the recommended number of repetitions.

Start at this Position:

• Adjust the seat so the handles are level to your upper portion of your chest.
  
• Sit on the equipment with your back straight and flat against the back rest, position your feet flat on the floor.
• Grip the handles.
• It's important that you can comfortably perform repetitions using a full range of motion. Before adding weight, attempt one repetition to ensure you have set your adjustments properly. If you are not sure how to adjust the equipment please see your fitness staff for assistance.
• Add the prescribed weight.

IMPORTANT NOTES:

• Some manufacturers have a setting for the handle motion range. This is to decrease the pressure on the shoulder when starting the first repetition.

1. Throughout the entire range of motion:

   • Keep your back straight and flat against the back rest, position your feet flat on the floor.
   • Keep your forearms parallel with the direction of motion.
   • Do not bend your wrists.

    

2. At end position, do not lock out your elbows, or bend your wrists.

3. At start position, thrust your chest to prevent shoulder fatigue.

   • At start position, keep resistance on your chest.