<ul>
<li>Set Up: Adjust the lever machine to your height. Lie flat on the bench with feet firmly on the ground.</li>
<li>Grip: Grasp the handles with a firm overhand grip, slightly wider than shoulder-width.</li>
<li>Position: Ensure your back is flat against the bench, and shoulders are pressed down.</li>
<li>Press: Push the handles upward by extending your arms until they are fully extended, but don’t lock your elbows.</li>
<li>Lower: Slowly bring the handles back down to the starting position, keeping control.</li>
<li>Breathing: Exhale as you press up, inhale as you lower the weight.</li>
</ul>