1. Begin by setting a cable pulley to chest level and attach a single handle to the machine.
2. Stand facing away from the machine, feet shoulder-width apart. If possible, stagger your stance slightly for better stability, with one foot in front of the other.
3. Grasp the cable handle with one hand. The uninvolved hand can either be placed on the hip, extended for balance, or resting against the machine.
4. Keep a slight bend in your elbow throughout the exercise to reduce stress on the joint.
5. Contract your chest muscles and bring the handle across your body in a sweeping motion, moving your arm horizontally in front of you until it's in line with the center of your chest.
6. Squeeze your chest muscles at the peak of the movement for a moment.
7. Slowly reverse the motion, allowing the cable to pull your hand back to the starting position while maintaining control.
8. Complete the desired number of repetitions before switching arms.
9. Make sure to keep your core engaged and your back straight throughout the exercise to ensure proper form and prevent injury.
Remember to adjust the weight to match your fitness level and to perform the exercise in a controlled manner to maximize muscle engagement and minimize the risk of injury. It's also beneficial to start with a light weight when you're new to the exercise to focus on proper form before progressing to heavier weights.
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