Sit down on the chest press machine. The handles should be at chest level, if it's not, adjust the machine to get it. Select the appropriate resistance on the weight stack. Grab the handles with pronated grip, your arms should be bent and the hands slightly ahead of the chest, if it's not, adjust the machine to get it. Contract your pelvic floor and core while keeping your chest up.
Push the handles squeezing your pectoral muscles and fully extend your elbows while you exhale. Hold 1 sec. Return to the starting position with a smooth movement while you inhale, preventing moving weights from touching the rest of the stack.TIPS: The exercise key is quality over quantity. The trick is to perform the exercise using proper form.