Cable Standing Squeeze Upper Chest Press
1. Setup:
- Adjust the pulley on the cable machine to chest height.
- Select an appropriate weight for your fitness level.
2. Starting Position:
- Stand with your feet shoulder-width apart, facing away from the cable machine.
- Grab the cable handles with both hands, keeping your palms facing each other.
- Step out slightly to create tension in the cables.
- Position your elbows at a 90-degree angle, close to your body, and hold the cables near your chest.
3. Execution:
- Engage your core and maintain a straight back.
- Press the handles forward by extending your arms while keeping your elbows close to your body.
- As you press, squeeze your chest muscles and focus on the upper part of your chest.
- Hold this position for a moment at the end of the movement.
4. Return:
- Slowly bring the handles back to the starting position while keeping control of the movement.
- Don’t let the weights slam back; maintain tension in your chest until you finish the set.
5. Repetitions:
- Aim for 10–15 repetitions for 2-3 sets, resting for 30-60 seconds between sets.
Tips:
- Keep your shoulders down and avoid shrugging as you press.
- Focus on a smooth and controlled motion throughout the exercise.
- Adjust the weight as necessary to ensure you can perform the exercise with proper form.
