1
Sit on the bench with back firmly against the backrest, feet flat on the floor. Grasp one cable handle in each hand at chest level with elbows bent approximately 90 degrees. Position body upright and stable.
2
Ensure core is engaged and shoulders are retracted. Cable tension should be moderate with handles held at upper chest height. Maintain neutral spine alignment throughout the movement.
3
Slowly lower the cable handles in a controlled manner by flexing the elbows, allowing handles to move toward the body and upward. Maintain constant tension on the triceps throughout the eccentric phase. Lower until forearms are approximately parallel to the floor.
4
Press the handles forward and downward by extending the elbows, straightening the arms without locking out completely at full extension. Squeeze the triceps at the top of the movement. Return smoothly to the starting position with controlled resistance.