1. Place a flat bench between two cable towers and position it so that when you lie down, your arms can reach the cable handles with a slight bend at the elbows.
2. Select the weight on the cable machine and attach the handles to the low pulley cables.
3. Lie down on the bench and grip the cable handles with your palms facing forward.
4. Press your feet firmly into the ground and keep your back flat against the bench.
5. Start with your arms extended but with a slight bend in your elbows to maintain tension on the chest muscles.
6. Inhale and slowly bring the handles down towards the sides of your chest by bending your elbows. Keep the movement controlled and your wrists straight.
7. Pause briefly at the bottom of the motion.
8. Exhale and press the handles back up by extending your arms, squeezing your chest muscles together as you reach the top of the movement.
9. Keep the handles aligned with your mid-chest throughout the movement and avoid locking your elbows at the top.
10. Perform the desired number of repetitions and sets, making sure to maintain good form and controlled movement throughout.
11. After completing the set, safely re-rack the handles and carefully dismount the bench.
It's important to perform this exercise with proper form to avoid injury and to engage the targeted muscles effectively. If you're new to the exercise, consider starting with lighter weight to get used to the movement before increasing the resistance.
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