Adjust to the neutral position, then the seat height and the depth of the handles so they are slightly in front of the middle of your chest. Grip the handles evenly with your fingers and thumbs wrapped around tightly.

Push outwards, extending your arms out to a point just before your elbows lock, then in a controlled motion bend your elbows to retract back to just before the starting position. Your back should remain straight and in constant contact with the seat. Keep your elbows positioned flared at roughly 45 degrees. Ensure that your wrists stay in line with the forearms the entire way throughout the movement. Repeat for the desired amount of repetitions then gently rest the weights.

Avoid the use of momentum when pushing or retracting back to the starting position and ensure you keep a still body throughout the movement.