<ul>
<li>Adjust Seat: Set the seat height so that the handles are at chest level.</li>
<li>Position Hands: Grip the handles firmly with your palms facing forward.</li>
<li>Maintain Posture: Keep your back flat against the seat and feet planted on the floor.</li>
<li>Start Position: Begin with your elbows bent and handles close to your chest.</li>
<li>Press: Push the handles forward and extend your arms fully.</li>
<li>Squeeze: At full extension, squeeze your chest muscles briefly.</li>
<li>Return Slowly: Control the movement as you bring the handles back to the start position.</li>
</ul>