1
Stand facing the cable machine with feet shoulder-width apart, knees slightly bent, and core engaged. Position yourself at a distance where the cable has slight tension at arm's length.
2
Grip the handles with a neutral grip (palms facing inward). Arms should be positioned at approximately shoulder height or slightly above, with elbows bent at approximately 90 degrees, forming a goal-post position.
3
Slowly allow the handles to move backward and outward in a controlled manner by resisting the cable tension. Keep elbows bent throughout the movement. Your chest should stretch as your arms move backward, with shoulder blades retracting slightly.
4
Drive the handles forward and inward in a smooth arc by contracting the chest muscles. Bring the handles together in front of your body at chest level, achieving a slight adduction of the arms. Return to the starting position with control and repeat.