Machine Chest Press

Adjust the seat height so that the handles are even with the center of your chest.
 
Keeping your upper arms perpendicular to your to torso, press the weight away from your body, being sure to keep your wrists aligned with your forearms throughout the movement.
 
Reverse the movement and return to the starting position.
 
The entire motion should be performed in a smooth, controlled manner that lasts about 3 seconds with the inward movement no faster than the outward.
 
Keep your back flat against the machine pad.
 
Do not lock your elbows at the top of the press