Grasp both of the handles while in a standing position. Your arms will be at shoulder level and bent at your elbows at 90 degrees. This is your starting position.
Pull the cables/weight in front to your mid to upper-chest line. At the same time you will be stepping out with one leg forward. On the way back you will step back and return your arms to the starting position. OPTION 2 is: keep one leg forward at all times and lean forward a bit and do the entire exercise in a stationary position.
Control the weight at all times by doing the exercise in a smooth and fluid motion
Don't hunch your back
Don't let the weight pull your arms too far back
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, either slow down the motion or increase the weight
The key to this exercise is getting the mechanics of the movement right. Thus, you may need to do some practice repetitions with a very light weight until you get the hang of it. Once you master the forward step-and-press this exercise may easily become one of your favorites for building and shaping your chest muscles.
The only problem is that some gyms may not have this apparatus. In our experience the larger fitness centers will have them while smaller gyms most likely will not.