Sit tall with your back against the back pad..

The handles should be around chest / nipple level.

Set the distance of travel to the machine, so that holding the handles does not cause any shoulder discomfort.




Sit tall, eyes forward, with the belly button drawn tightly into the spine.

Loosely grip handles as you press into the machine, bringing your palms closer together. 

Keep your elbows slightly bent, but frozen as the arms near the middle

Bring the palms close, but do not touch. Pause and hold the weight 1-3", squeezing your chest and belly.

Breathe in as you slowly lower your arms outwards. As this happens, focus on keeping your core and shoulder blades anchored and stabilized.

Repeat repetitions with focus on a controlled, slow tempo.