Seated Machine Chest Press
Take a seated position in the chest press machine making sure you have first adjusted the seat height so that your arms are parallel to the ground when extended. You should also adjust the horizontal seat position (where possible) to ensure you have maximum stretch through the chest when in this, the starting position.
Commence the movement by squeezing the chest and pushing forward with the arms over 1-2 seconds, exhaling as you do.
Pause the movement for a second at full extension before reversing the movement back to the starting position, inhaling as you do.