Sit on seat with upper chest just above grips on lever. Grasp grips with a wide overhand grip and elbows out to the sides. Press lever until arms are extended. Return weight until chest muscles are slightly stretched. Do not allow muscles to relax before next repetition.
Adjust seat to put chest in a horizontal line with arms. Grip handles with palms down. Keep shoulder blades squeezed together (retracted) against back pad and maintain position throughout entire exercise. Throughout motion, shoulders form 90 degree angle to body (upper arms are parallel to floor). In a controlled motion, push handles forward to extend arms without locking out elbows. While maintaining the controlled motion, bring elbows back without setting weight down or relaxing the muscle.