Pulley position: Wide or narrow (Wide offers a greater challenge throughout the entire range on specific movements, especially at the top of these movements. This can make these exercises even more effective. However, when both pulley positions are listed as options, do not attempt to use the same weight for each position).
• Seated in the incline position, reach straight behind your body, grasp the handles with an overhand grip and bend your elbows until your hands are near your chest. Rotate upper arms away from your torso so your elbows point outward and your palms face forward.
• Make sure cables travel underneath your arms, not over your arms.
• Keeping knees bent and feet flat on the floor, lay your head back against the bench and straighten your arms to the front.
• From this position, lower your arms 10-15 degrees (cables touching the bottom of your arms/shoulders) below the regular bench press position (cables lying along the back of your arm and center of the shoulders).
• Be sure your arms are directly in-line with the cables, palms facing forward and wrists straight. If the cables are "below" the arms, the arms are too low.
• Raise your chest and slightly "pinch" your shoulder blades together. Maintain a very slight, comfortable arch in your lower back.
• Slowly move your elbows outward, simultaneously bending your arms so that your forearms remain parallel to each other and the hands remain over the elbows throughout the movement. From the side view it should appear as if the forearms are in line with the cables at all times.
• Stop when your upper arms are approximately straight out to the sides (your elbows will be level with your shoulders or slightly below).
• Then, slowly press forward, moving the hands toward the center, and return to the starting position with arms straight to the front at shoulder width and in line with the cables. Keep your chest muscles tightened during the entire motion.
• Bilateral movement - both arms pressing forward at the same time.
• Unilateral movement – performing all reps with one arm before moving to the next.
• Alternating – performing one rep on one side and then the next rep on the other side.
• Simultaneously alternating – both arms moving, although in opposite directions (one pressing while the other is returning).
• The upper arms will be 60-90 degrees from the sides of your torso at the bottom of the movement and slightly less than 90 degrees from the front of your torso at the top.
• Limit the range of motion so your elbows travel only slightly behind your shoulders — if at all.