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 45 degree position, reach straight behind your body, grasp the handles, and bend your elbows until your hands are near your chest. Rotate your upper arms away from your torso so that your elbows are pointing outward at each side and your palms are facing forward.
• Keeping knees bent and feet flat on the floor, lay your head back against the bench and straighten your arms to the front.
• Be sure that your arms are directly "in line" with the cables, palms facing forward and wrists straight.
• Raise your chest and slightly "pinch" your shoulder blades together. Maintain a very slight, comfortable arch in your lower back.
• Slowly move your arms outward, maintaining the elbow in a slightly bent position throughout the movement.
• Stop when your upper arms are approximately straight out to the sides (your elbows will be level with your shoulders or very slightly below).
• Slowly return to starting position keeping your chest muscles tightened during the entire motion.
• Maintain a 60-90 degree angle between the upper arms and the torso throughout the exercise.
• Limit and control the range of motion so that your elbows travel only slightly behind your shoulders if at all.
• For normal pressing/pushing patterns of movement, your shoulder blades may "float" forward and backward naturally with the arm movement. For increased pec involvement, keep the shoulder blades "pinched" together throughout both the upward and downward movements.