1. Setup:
- Adjust the seat of the cable machine so that the pulleys are at shoulder height.
- Sit on the seat with your back against the pad, ensuring your feet are flat on the ground.
- Grab the handles attached to the pulleys with an overhand grip (palms facing forward).
2. Starting Position:
- Lean back slightly while maintaining a straight posture.
- Hold the handles in front of you, with your arms slightly bent at the elbows.
- Position your arms out to the sides at shoulder level, feeling a stretch in your chest.
3. Execution:
- Slowly bring the handles together in front of your chest, while keeping your elbows slightly bent.
- Focus on squeezing your chest muscles as you bring your hands together.
- Ensure you control the movement and do not let the weights pull your arms back too quickly.
4. Return:
- Slowly return the handles to the starting position, controlling the movement to feel the stretch in your chest again.
- Maintain tension in the cables throughout the motion.
5. Repetitions:
- Perform 10-15 repetitions for each set, resting 30-60 seconds between sets.
- Aim for 2-4 sets depending on your fitness level.
Tips:
- Keep your core engaged throughout the exercise to maintain stability.
- Avoid using excessive weight to ensure a proper range of motion.
- Focus on form rather than speed; slow and controlled movements yield better results.
