Standard Machine Chest Press

Adjust the seat height so the handles are level with the middle of your chest. Select an appropriate weight.

Sit with your back firmly against the pad and your feet planted on the floor. Grasp the handles with an overhand grip, slightly wider than your shoulders.

Exhale and push the handles forward until your arms are fully extended, but do not lock your elbows. Pause briefly and squeeze your chest muscles.

Inhale and slowly return the handles to the starting position in a controlled manner until you feel a stretch in your chest.

Repeat for the desired number of repetitions.