1. Set Up:
- Position the cable machine's pulleys at a high setting.
- Adjust the weight according to your fitness level.
- Sit on a flat bench in the middle of the cable machine.
2. Starting Position:
- Lie back on the bench. Your head, shoulders, and back should be supported.
- Grasp the handles attached to the cables, one in each hand, with palms facing forward.
- Extend your arms straight up above your chest, slightly bent at the elbows.
3. Execution:
- Slowly lower your arms out to the sides in a wide arc until you feel a stretch in your chest. Keep your elbows slightly bent throughout.
- Ensure that your shoulders remain relaxed and away from your ears.
- Once you reach a comfortable stretch, reverse the movement by bringing your arms back together above your chest in a controlled manner.
4. Repetitions:
- Perform 10-15 repetitions for 2-3 sets, resting for 30-60 seconds between sets.
5. Breathing:
- Inhale as you lower your arms and exhale as you bring your arms back together.
Tips:
- Focus on the chest muscles during the movement.
- Avoid locking your elbows at the top.
- Maintain control of the weights throughout the exercise to prevent injury.
