<ul>
<li>Set Up: Adjust the seat height so that the handles are at shoulder level when seated.</li>
<li>Position: Sit with your back firmly against the pad, feet flat on the floor.</li>
<li>Grip: Grab the handles with a grip slightly wider than shoulder-width.</li>
<li>Starting Position: Begin with the handles at shoulder level, elbows bent.</li>
<li>Press: Push the handles upward until your arms are fully extended, keeping your core engaged.</li>
<li>Lower: Slowly lower the handles back to the starting position.</li>
<li>Repeat: Perform the desired number of reps while maintaining good form.</li>
<li>Breathing: Exhale as you press up, inhale as you lower the handles.</li>
</ul>