Start by securing a suitable lifting weight, then adjust the seat height so that when you are seated, your arms will be slightly below shoulder height.

One at a time, keep your feet flat on the floor and reach for the machine handle. With your core tightened, your back pressed against the back pad, your arms will extend, leaning back slightly, palms facing forward. This is your starting position.

Bend your elbows slightly, squeeze your chest, and bring your outstretched arms in front of your body, near the nipple line, for 1-2 seconds as you exhale. Keep your body still as your arms pull out a wide arc from your shoulder joints. Pause and squeeze for a moment at the end of the movement where the machine handles meet in the middle and the palms face each other.

Now inhale as you twist the motion to bring your chest back to full extension and arms outstretched. You should feel your pectoral muscles stretch and open.