*secure the cable arms at the top and inside
*adjust the machine weight to about 20 to 30 lbs. because you want it to be very light so that you can get the handles to the ground
*with the handles in front of you, walk away until the 20-30 lbs. touch the top part of the machine and stop.
*adjust your feet & arms: cables should always rest on your arms; move your feet closer to the machine to make the push-ups harder & move away to increase your incline to make it easier
*breathe out on the way up
*do about 10-15 reps