1. Start Position Exhale as you slowly push the handles/pads together.
2. Middle Position As you push, concentrate on keeping your arms, parallel with the direction of motion.
3. End Position At the end position, keep the handles/pads aligned with your sternum. Keeping the slight bend in your elbow. 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 start 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 or pads are aligned with your chest.
  
• Sit on the equipment with your back straight and flat against the back rest, position your feet flat on the floor.
  
• Add the prescribed weight.

IMPORTANT NOTES:

• Some equipment uses elbow pads instead of handles.  To achieve proper form, make a 90 degree angle with your arms, and place your elbows in the middle of the pad keeping them aligned with your sternum. 
• 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.

1. Throughout the entire range of motion:

   • Keep your back straight and flat against the back rest, position your feet flat on the floor.
   • Note: Handles.
     
     • Keep your forearms, parallel with the direction of motion.
     • Keep the handle aligned with your sternum.
     • Keep a slight bend in your elbows.
     • Do not bend your wrists.
   • Note: Pads
     
     • Keep arms at 90 degree angle
     • Keep elbows in center of pad, and aligned with your sternum.

    

2. Note: Handles.

   At end position, keep a slight bend in your elbows, do not bend your wrists.

   Note: Pads

   At end position, keep arms in 90 degree angle, and elbows in middle of pads.

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

   • At start position, keep resistance on your chest.

4. null