1
Set up on a stable bench or seated position within the cable machine frame with feet firmly planted on the ground. Position the bench so the handles are at mid-chest height. Maintain neutral spine with shoulder blades retracted against the backrest.
2
Grasp both cable handles with a neutral grip (palms facing each other). Position arms at approximately 90 degrees at the elbows, with upper arms parallel to the ground. Ensure shoulders are packed and core is engaged.
3
Slowly allow the cable handles to move backward and outward in a controlled arc, permitting the chest to stretch as the arms extend. Maintain a slight bend in the elbows throughout the movement. Feel the stretch across the chest and anterior shoulders without allowing the spine to extend excessively.
4
Drive the handles forward and inward in a controlled arc, squeezing the chest muscles at the midpoint. Complete the movement by bringing the handles together in front of the chest, achieving full chest contraction. Return to the starting position with controlled tension maintained throughout.