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 ion the flat bench 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 and straighten your arms to the straight out in front of you from your shoulders.
• Be sure that your arms are directly above the cables, palms facing upward 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 downward and back towards the pulleys, maintaining the elbow in a slightly bent position throughout the movement.
• Stop when your upper arms are parallel or slightly behind you (your elbows will be slightly behind you).
• 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.