1
Sit on the bench with back firmly against the backrest, feet planted on the floor or footrest for stability. Set the cable machines to mid-chest height. Grasp the cable handles with a neutral grip (palms facing each other) with arms extended to the sides at shoulder width.
2
Ensure shoulders are relaxed and pulled back slightly. Maintain neutral spine position against the bench. Engage your core and keep chest up. Position handles at approximately chest level with elbows slightly bent at approximately 90 degrees.
3
Slowly allow the cable handles to move backward in a controlled arc, opening the chest. Feel a stretch across the pectoral muscles and front shoulders. Keep elbows slightly bent throughout the movement and maintain tension on the cables. Lower over 2-3 seconds with control.
4
Powerfully drive the handles forward in a sweeping arc, bringing them together at midline of the body in front of the chest. Squeeze the pectoral muscles at the peak contraction point. Return to the starting position with arms extended to the sides. Complete the movement over 1-2 seconds with controlled power.