1
Start in a half-kneeling position with one knee down and the opposite foot forward, body facing perpendicular to the cable machine. Position yourself at a distance where the cable creates tension at chest level when arm is extended.
2
Grip the handle with a neutral or slightly pronated grip at chest height. Keep your torso upright and core engaged. Position the cable at approximately shoulder height on the machine.
3
Slowly allow the handle to travel backward in an arc, letting your arm extend behind your body while maintaining a slight bend in the elbow. Control the movement as the chest muscles lengthen under tension.
4
Drive the handle forward across your body in a controlled arc, squeezing the chest muscles at full contraction. Return to the starting position with the handle at chest level, then repeat for the prescribed repetitions before switching sides.