1. Adjust the seat so that the handles are approximately chest height.
2. Sit in the chest press machine with your back pressed firmly against the back rest.
3. Grasp the handles with a pronated (overhand) grip.
4. Plant your feet firmly on the ground.
5. Exhale as you press the handles out until your arms are fully extended.
6. Inhale as you reverse the motion until you feel a mild stretch in your chest.