1. Setup:
- Stand in the center of the cable machine with your feet shoulder-width apart.
- Grab the handles from both sides of the machine. You should use a neutral grip (palms facing each other).
2. Positioning:
- Step back slightly from the pulleys, allowing some tension in the cables.
- Lean slightly forward at the hips and maintain a slight bend in your knees.
- Keep your torso stable and engaged throughout the exercise.
- Start with your arms fully extended to the sides, slightly behind your body.
3. Movement:
- Slowly bring the handles together in front of you in a wide arc, keeping your elbows slightly bent.
- Squeeze your chest muscles as you pull the cables towards the center of your chest.
- Hold the position for a moment when your hands meet in front of you.
4. Return:
- Gradually open your arms back to the starting position, maintaining control of the movement.
5. Repetitions:
- Perform 10-15 repetitions in a controlled manner.
- Take breaks as needed, and focus on maintaining proper form throughout.
6. Tips:
- Avoid swinging your arms; the movement should be smooth and controlled.
- Focus on engaging your chest throughout the motion.
- If you're new to this exercise, start with light weight to master the technique before adding more resistance.
