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Step 1
Adjust the seat so that you're at the right height when starting these exercises. Your shoulders should be even with the bars that you'll be pressing (out). When you sit on the seat, if your shoulders are higher, or lower, than this, adjust the seat before proceeding.
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Step 2
Decide how much weight you'll be pressing (pushing out, and returning back in). Too much weight can strain your muscles or injure you. Too little weight won't give you a workout. Everyone uses the weight that's best for them. The trick to determining how much weight you should begin with is simple. You want to have enough weight so that you can complete one set of 15 repetitions of this exercise, but are tuckered out when doing the last few. Initially, you will need to adjust the weights as you experiment with different levels.
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Step 3
Put your palms on the press, with your hands on the appropriate bars (right hand on the right bar, left hand on the left bar). Hold them like you would grasp a bicycle handlebar, palm side down.
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Step 4
Use slow, controlled motions and move the bars out and up, away from your body. Breathe out, through your mouth, as you press the bars out. Fully extend your arms but do not lock your elbows.
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Step 5
Return the bars to your chest once you've fully extended your arms. Do this using slow, controlled movements. Close your mouth and breath in through your nose while doing this.
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Step 6
Begin by completing one set of 15 repetitions at your chosen weight. To build endurance, take a 60 second break after completing one set of 15 repetitions, and work up to doing a second set of repetitions. You'll need to adjust the weight to keep up with your progress. Complete this process again until you can do 3 sets of 15 repetitions at your chosen weight.
