- Stand facing away from low cables with handles beside your chest.
- Press both handles forward and upward until your arms are extended.
- Squeeze your chest, then return the handles under control.
- Lie on a bench, holding cables lower than shoulder height with palms facing your feet.
- Sweep both handles together above your chest, keeping your elbows slightly bent.
- Pause briefly, then lower your arms under control.
- Place the cable anchor at a higher level than your shoulders.
- Sit on the bench, leave your elbows mostly extended.
- Bring your fists together and flex your pecs.
- Lie on a bench, holding cables higher than shoulder height with palms facing your feet.
- Sweep both handles together above your chest, keeping your elbows slightly bent.
- Pause briefly, then lower your arms under control.
