Standard Vertical Chest Press

Adjust the seat height so the handles are at the level of your mid-chest.

Sit with your back firmly against the pad and grasp the handles with an overhand grip.

Exhale and press the handles forward until your arms are almost fully extended, but do not lock your elbows.

Inhale and slowly return the handles to the starting position in a controlled manner.

Repeat for the desired number of repetitions.