This exercise assumes you are using a seated chest press machine. Your machine may differ from the one demonstrated here, so be sure to read and follow the instruction placard for details on adjusting and using your machine. Or ask for help from the weight-room supervisor.
Adjust the seat height so the chest press handles are at mid-chest level. Once you are seated, select the desired weight. Use a light weight until you are comfortable with the exercise. Press down on the pre-stretch bar (if provided) and raise the lifting arm to the desired height. Maintain a straight back by keeping it against the back-support pad.
Begin the exercise by pressing the handles as far out as possible. Move slowly and with control until you extend your arms fully. Do not lock the elbows; keep them relaxed. Pause, then return to the start position. Repeat 8 to 10 times, breathing regularly throughout the exercise.
When you are comfortable with the exercise, gradually increase the weight until you can do 8 to 10 repetitions using proper form. Once you can achieve 12 or more repetitions, increase the weight to bring you back to the 8-to-10-repetition target zone.