(0:00) Start by adjusting both arms evenly and then the seat height so that you when you're seated straight against the padding your hands are holding the grips in line with the front and middle of your chest.

(0:11) Using the vertical handles, have a closed grip and your palms facing forwards.

(0:17) Start by pushing outwards with both arms in a slow and controlled manner, where you maintain a slight bend in the elbows throughout.

(0:25) Finish the push once your hands almost reach one another in front of your chest, then slowly return your arms back to the starting position.

(0:33) Repeat for the desired amount of repetitions then gently rest the weights.

(0:39) Avoid the use of momentum when pushing or retracting back to the starting position and maintain a still body throughout the movement.