This is a simple beginner's exercise that allows you to lift heavy weights and gives your triceps muscles a good all-round shape.

1 Adjust the pad to support your chest. Sit with your chest against the pads and bring the handles up. Grasp the handles with your palms facing each other and arms parallel to each other, resting the back of your arms on the chest pad. Maintain a straight back by pushing your hips toward the back of the seat. 

2 Without letting your shoulders rise, and keeping your arms parallel to each other, exhale and push the handles down and away from you.

3 Push until your arms are straight, then inhale as you slowly return to the start position.