Machine Shoulder Press

Adjust the seat height so that the handles are at chin level.
 
Press the handles upward above your head and 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 downward movement no faster than the upward.
 
Keep your back flat against the machine pad.
 
Do not lock your elbows at the top of the movement.