Steps :

1.) Start off setting up the weight that you would like to perform for this exercise and making sure that the knee rests are in position for your body to rest upon.

2.) Climb onto the machine and place your knees upon the rest, then once in position push down upon the handles at your sides to lower your body down towards the floor.

3.) Squeeze with your triceps and hold for a count.

4.) Return back to the starting position.

5.) Repeat for as many reps and sets as desired.