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