- Lay on bench with cables at shoulder level.
- Sweep both handles in front of your chest while keeping your elbows slightly bent.
- Squeeze your chest, then lower the handles under control.
- Stand between cables, holding one handle near your chest and one forward.
- Press one arm forward while pulling the opposite elbow backward.
- Reverse the movement under control, then switch your stance and arms.
- Stand facing away from low cables, pressing both handles together at your chest.
- Extend your arms forward while continuously squeezing the handles together.
- Pause briefly, then return the handles toward your chest.
