Setup: Stand between the cables of a cable machine. Adjust the pulleys to the lowest setting and attach handles to both sides. Select an appropriate weight on the stack.
Starting Position: Stand in the center with a handle in each hand. Plant your feet shoulder-width apart or in a staggered stance for stability. Lean forward slightly from your ankles, keeping your back straight. Bring your arms up to chest level with your elbows bent.
Execution: Push the handles straight out in front of you, fully extending your arms and squeezing your chest muscles at the end of the movement. Make sure your wrists remain straight and avoid locking your elbows. Pause momentarily with your arms fully extended.
Return Phase: Slowly return the handles to the starting position with control, feeling a stretch in your chest as your elbows move back past your torso. Keep the tension on your chest throughout the movement and do not let the weights rest until the set is complete.
Breathing: Exhale as you press the handles forward. Inhale as you return the handles to the starting position.
Repetitions: Perform the desired number of repetitions as per your workout plan.
Notes: Maintain upright posture throughout the exercise, engaging your core to protect your spine. Keep your movements smooth and controlled; avoid using momentum. Start with lighter weights to perfect your form before increasing resistance.
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