in Chest Exercise
Main Muscle Worked: Chest
Place a bench with back support in front of a pulley machine.
You have the option to either use a normal, inclined, or declined bench; you can even opt to have your back off the pad. Adjust the weight of the pulley machine according to your preference.
Hold a handle in each hand and sit on the bench. You upper arms should be approximately 45 degrees from your upper body. Keep your head and chest up.
Bend your elbows until your forearms and upper arms are perpendicular with each other. Your forearms should be pointing forward at this point. This is your starting position.
Extend your arms to your front. Continue until your arms are fully extended and let the handles meet together at the end. Keep your shoulder blades retracted as you do this movement.
Pause for a moment then slowly return to your starting position. Keep the tension on the cables as you do this.
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