Adjust the cable machine to chest height and attach the handles.
Stand facing away from the machine with your feet shoulder-width apart.
Grasp the handles with an overhand grip and step forward to create tension in the cables.
Position your feet firmly on the ground and engage your core.
Bend your elbows and bring your hands to shoulder level, keeping your elbows at a 90-degree angle.
Push the handles forward, extending your arms fully in front of you.
Pause for a moment, then slowly reverse the movement, bringing your hands back to shoulder level.
Repeat for the desired number of repetitions.
Activation
Chest
PrimarySets
3–5
Reps
8–12
Rest
60s