Select your weight. Adjust seat height. Adjust chest pad. Sit down facing weight stack. Lean against chest pad. Place elbows in arm pads and hold arms at a right angle.
Press arms back as far as possible while keeping upper arms and forearms horizontal. Hold this position briefly and then return to starting position without letting the weights touch down. Repeat until a full movement is no longer possible.

Important: Keep chest in contact with chest pad.