Set both pulleys on a cable machine to the highest position and attach single-grip handles.
Stand in the center of the machine with one foot slightly forward for stability, and grasp a handle in each hand.
With a slight bend in your elbows, bring your hands downward and together in a wide arc in front of your lower chest.
Squeeze your chest hard at the bottom when your hands meet or cross slightly.
Slowly return your arms back to the starting position, maintaining the slight elbow bend throughout.
Keep your torso slightly leaned forward and avoid swaying your body to generate momentum.
| Level | Sets & Reps | Goal Focus |
|---|---|---|
| Beginner | 3 sets of 12-15 reps | Form mastery, neural adaptation |
| Intermediate | 4 sets of 10-12 reps | Hypertrophy, moderate loading |
| Advanced | 4 sets of 8-10 reps | Strength, high intensity/volume |