- 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.
- 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.
- Lie on bench, cables should be above shoulder height, 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.
