1
Lie flat on a weight bench with feet firmly planted on the floor. Position body perpendicular to the bench with back flat and shoulders blade retracted. Hold a cable or resistance band attachment at chest level with hands just outside shoulder width, elbows bent at approximately 90 degrees.
2
Grip the handles firmly with a neutral wrist position. Ensure cables are positioned at mid-chest height. Engage core by bracing abdominal muscles. Position elbows slightly below shoulder level to maintain proper scapular alignment.
3
Slowly allow the handles to move backward and outward in a controlled manner, following a wide arc. The chest should stretch as the arms extend, with elbows maintaining a slight bend throughout. Resist the pull of the cable during the entire eccentric phase, taking 2-3 seconds to complete this movement.
4
Explosively drive the handles forward by contracting the pectoralis major and bringing hands together at chest center. Squeeze the chest muscles at the end-range position. Return to the starting position in a controlled manner and repeat without fully locking out the elbows at full extension.