<ul>
<li>Adjust the cables: Set the pulleys to chest height.</li>
<li>Select weight: Choose an appropriate weight for your level.</li>
<li>Stand upright: Position yourself in the center, feet shoulder-width apart.</li>
<li>Grip handles: Grab the handles with palms facing forward.</li>
<li>Start position: With a slight bend in your elbows, pull the handles out to the sides.</li>
<li>Contract chest: Bring the handles together in front of you, squeezing your chest.</li>
<li>Control movement: Slowly return to the starting position.</li>
</ul>