- Set bench to high incline and grip bar slightly wider than shoulders.
- Lower bar slowly toward upper chest or neck with elbows flared.
- Press bar upward until arms fully extend without locking elbows.
- Set bench to moderate incline and grip bar slightly wider than shoulders.
- Lower bar toward upper chest or neck, keeping elbows out wide.
- Press bar back up in a straight line over shoulders.
- Stand sideways to cable, hinge forward, and grab something for stability.
- Press across the body going just short of extending your elbow.
- Stand sideways to cable, hinge forward, and hold handle at shoulder height with an internally rotated shoulder.
- Brace free hand against support, then bring working arm across chest in an arc.
- Squeeze chest at the end, then slowly return to starting position.
