Before you load a single plate, get the pad position right — it should sit against your upper chest or shoulders, not your neck, and the pivot point of the machine should line up roughly with your belly button, not your ribs. Curl forward by rounding your spine and drawing your ribs down toward your hips, not by yanking the handles with your arms. Pause and squeeze at the point of full contraction, then let the weight pull you back to a controlled stretch rather than letting it slam you into the start position.