<ul>
<li>Adjust Seat Height: Ensure the seat is at a height where your arms are parallel to the floor when gripping the handles.</li>
<li>Position Yourself: Sit with your back flat against the pad and feet firmly on the ground.</li>
<li>Grip Handles: Hold the handles with your elbows slightly bent and arms extended to the sides.</li>
<li>Engage Chest: Squeeze your chest muscles as you bring the handles together in front of you.</li>
<li>Pause and Return: Hold for a moment at the peak contraction, then slowly return to the starting position.</li>
<li>Breathing: Exhale as you bring the handles together, and inhale as you return to the start.</li>
<li>Control Movement: Keep the motion slow and controlled throughout the exercise.</li>
</ul>