- Lie on bench, hold handles beside chest, elbows bent.
- Press one handle upward until arm extends, opposite arm remains stationary.
- Lower slowly, alternate arms while keeping shoulders stable.
- Lay on bench with cables above 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.
- Lay on bench with cables above shoulder level.
- Start with both arms extended out.
- Bring one arm forward and downward, while keeping the other arm in the same position.
- Alternate arms until you complete the allotted amount of reps.
- Lie on bench, with cables above shoulder height, hold handles beside chest, elbows bent.
- Press one handle downward until arm extends, opposite arm remains stationary.
- Lower slowly, alternate arms while keeping shoulders stable.
