(0:00) Adjust the seat height and the depth of the handles so they are slightly in front of the middle of your chest. 

(0:07) Grip the handles evenly with your fingers and thumbs wrapped around tightly.

(0:11) Push outwards, extending your arms out to a point just before your elbows lock, then in a controlled motion bend your elbows to retract back to just before the starting position to avoid clashing the weights. 

(0:24) Your back should remain straight and in constant contact with the seat.

(0:28) Because you are pushing slightly upwards, make sure you have your elbows positioned below your hands. Ensure that your wrists stay straight in line with the forearms the entire way throughout the movement. 

(0:39) Repeat for the desired amount of repetitions then gently rest the weights.  

(0:44) Avoid using any momentum from leaning forward by keeping your torso still.