PREPARATION
1.Lie on the bench, with your feet
  flat on the floor.

2.Place the inside of your
  forearms against the outside of
  the pads, palms facing inwards.
  Breathe in.

EXERCISE
1.Breathe out as you press the
  pads in towards each other. Use
  the muscles of your chest,
  rather than your shoulders or
  wrists. Hold briefly.

2.Breathe in as you lower the pads
  slowly back to the start
  position.

Work the muscles in both
directions. Try not pause between
repetitions.

MAINLY FOR: Pectorals