- Lay flat on the bench.
- Keep your elbows mostly extended and lower your arms toward the floor.
- Use the belt attachment. Take a pushup position.
- Have your elbows at a 45 degree angle. Break at the elbows until your upper arm gets to your side.
- And then push up.
- Use a handle attachment. Bring a bench over to the cables. The cable should be set above shoulder height.
- Bring one handles to your chest and make sure you are in the center of the cable crossover.
- From there, you should flex and extend at both the shoulders and elbows simultaneously.
- Bring a bench over to the cables, set the cable above shoulder height.
- Bring the handle to your chest and make sure you are in the center of the cable crossover.
- Press the weight forward. From there, your shoulders should horizontally abduct and adduct while your elbow stays in a fixed position.
