*set the bench to incline no more than 45 degrees then secure the pin all the way in.
*bring the seat up a little
*keep legs apart for better stability
*keep posture neutral throughout
*keep body still while pressing
*press all the way up and lower down to your comfortable depth toward your arm pit with your elbow pointing down to the ground
*breathe out on the way up
*do about 10-15 reps, switch arms, repeat