1
Stand facing the cable machine with feet shoulder-width apart, knees slightly bent. Position yourself at the center of the machine with cables at chest height. Grasp both handles with a neutral grip, elbows slightly bent.
2
Step forward slightly to create tension on the cables before initiating movement. Maintain an upright torso with core engaged. Position handles at shoulder level with elbows bent approximately 90 degrees, hands at chest height.
3
Slowly allow the cable handles to return toward the machine in a controlled manner, allowing the chest muscles to lengthen. Maintain a slight bend in the elbows throughout. Feel the stretch across the pectoralis major as arms move backward and outward.
4
Drive both handles forward and together across the body using chest muscle contraction. Complete the movement by bringing hands together at midline of body. Squeeze pectoralis major at the peak of contraction before slowly returning to start position.