13. Starting Position:
- Adjust the cable pulley to the lowest position.
- Lie on a flat bench, positioned horizontally in front of the cable machine.
- Grasp the handle attached to the cable with one hand (the side you will be pressing with).
- Position your body so that your head, shoulder blades, and back are supported by the bench.
- Keep your feet flat on the ground for stability.
4. **Movement - Begin with your arm at a 90-degree angle, elbow bent and hand positioned near your chest (starting position).
- Press the handle upward, extending your arm fully above your chest.
- Focus on keeping your elbow slightly tucked in to engage your chest muscles effectively.
- Pause briefly at the top of the movement.
5. Return:
- Slowly lower the handle back to the starting position while controlling the weight.
- Make sure to keep your movement steady and avoid dropping the weight quickly.
6. Repetitions:
- Aim for 8-12 repetitions on one side before switching to the other arm.
- Rest as needed between sets.
7. Tips:
- Keep your core engaged throughout the exercise to maintain stability.
- Avoid arching your back; ensure your body stays in a neutral position on the bench.
- Adjust the weight on the cable machine according to your fitness level, starting light and increasing as you gain strength.
