1. Set up a decline bench between two cable towers ensuring it is securely positioned.
2. Attach single-grip handles to the cables at the lowest setting on both the cable towers.
3. Select the appropriate weight on each side of the cable machine.
4. Hold a handle in each hand and lie down on the bench with your feet securely anchored.
5. With a slight bend in your elbows, start with your arms extended out to the sides but not below shoulder level.
6. Exhale as you bring the handles together in a wide arc above your lower chest. Your hands should come together, or nearly together, over your chest at the top of the movement.
7. Hold the contraction briefly at the top, then slowly reverse the motion back to the starting position as you breathe in.
8. Keep the movement controlled throughout the entire exercise, engaging your chest muscles.
9. Perform the desired number of repetitions and sets.
Remember to always ensure proper form to prevent injury and maximize the effectiveness of the exercise. Adjust the weight as needed to perform the exercise with control. If you are new to this exercise, it may be beneficial to have a spotter or a fitness professional oversee your form.
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