Cable Seated Front Press
1. Setup:
- Adjust the cable machine to a low position.
- Sit on the bench with your back against the support.
- Grab the handles of the cable with both hands, using an overhand grip (palms facing away from you).
2. Positioning:
- Keep your feet flat on the floor, approximately shoulder-width apart.
- Pull the cables towards your chest, so your elbows are bent and your hands are at shoulder level.
- Your elbows should be slightly below shoulder height.
3. Movement:
- Press the handles upward and outward until your arms are fully extended above your head.
- Ensure your core is engaged and your back remains straight against the bench during the movement.
- Hold the position for a moment at the top.
4. Return:
- Slowly lower the handles back down to the starting position at shoulder level, keeping control throughout the movement.
5. Repetitions:
- Aim for 3 sets of 10-15 repetitions, resting for 30-60 seconds between sets.
Tips:
- Start with a lighter weight until you are comfortable with the movement.
- Focus on smooth, controlled movements to avoid injury.
- Keep your shoulders relaxed and away from your ears throughout the exercise.
