- Stand sideways to cable and hold handle at chest height with elbow bent.
- Brace core and press handle straight forward without rotating torso.
- Squeeze chest at extension, then return handle slowly to starting position.
- Stand sideways to cable with handle set low, holding it at chest height.
- Press handle upward and forward at a slight diagonal, keeping torso stable.
- Squeeze chest at the top, then return slowly to starting position.
- Stand tall, hold the cable handle with a neutral grip, your elbow should be at a 90 degree angle.
- Rotate your shoulder by bringing your forearm across your body.
- Use a rope attachment with the cable set to the bottom of the machine.
- Pull your elbows straight up toward the ceiling until the attachment is just below your chin then extend until your elbows are fully extended.
