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Start by adjusting the seat height. When seated and grasping the handles, your hands should be in line with your chest—not above or below it. Lift or lower the seat to align your hands with your chest. Your feet should be able to rest on the floor.
Form is important, so start with a lower weight and adjust it later. The weight should be heavy enough to fatigue your muscles within 8-15 repetitions, yet not too heavy that you can't complete a full range of motion (lowering back down to chest level and pushing until your arms are fully extended but not locked).
Have a seat and use the seat back to support you, keeping your abs in tight. Grasp the handles with palms facing down or outward (depending on the machine design). Your feet should start on the foot pedal (if present) to help you initially lift the weight stack. After it's lifted, place your feet flat on the floor.
Exhale and push the handles forward until your arms are extended but your elbows do not lock. Inhale and slowly return your arms back to chest level—but not completely (the weight stack should not slam, but should come close to touching). Aim for 8-12 repetitions and 1-3 sets.
Strong chest muscles