Preparation
Set the correct resistance on the machine, and adjust the seat and pads if necessary
Sit on the seat, with your back up against the back pad
Place forearms on the pad, arms bent at ninety degrees, with your elbows level with your lower chest
Execution
Contract the chest to bring the pads together
Once peak contraction is reached, slowly reverse the movement until upper arms are perpendicular to your body
Repeat for the desired number of repetitions