1. Set an adjustable bench to an incline of about 30-45 degrees and place it in between the towers of a cable crossover machine.
2. Select the weight on the stack and attach the handles to the low pulleys on both sides of the machine.
3. Sit on the bench and grip both handles with a neutral or slight palms-up grip, with your arms extended toward the floor and a slight bend in the elbows.
4. Lean back and press your shoulders, head, and back flat against the bench. Your feet should remain flat on the floor for stability.
5. Keep a slight arc in your elbows and exhale as you bring your hands together in a wide arc motion until they meet above your chest. The movements should resemble hugging a tree, with the arms moving in the same plane as your shoulders.
6. Inhale as you reverse the movement with control, allowing your arms to follow the same wide arc and return to the starting position. The tension in the cables should keep your chest muscles engaged throughout the motion.
7. Perform the desired number of repetitions, maintaining tension and control for effective muscle engagement.
Remember to perform this exercise with proper form and controlled movement to prevent shoulder injuries and to maximize pectoral engagement. It is best to start with lighter weights until you become comfortable with the movement pattern.
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