SETUP: You won’t need handles for this exercise, as we’ll be taking a neutral-grip (palms face forward) on the cable itself. Set the pulleys to shoulder level then get on your knees slightly ahead of the machine, so you can already feel the weight trying to pull you back. By being on your knees instead of standing, you’ll be able to brace more and control the weight. Before you perform a rep, be sure to pin your shoulder blades back to maintain great posture.
REP: Squeeze your pecs HARD as you press the handles in an arc-like motion until they cross in the middle to form an “X”. Notice that my grip has now rotated (see video). Hold this position and squeeze your pecs hard for 3-5 seconds.
TIP: My hands only raise to about shoulder level before going in to the next rep (see video). This reduces stress on the front delts. I actually set the handles to a height which lets me rest briefly at the top, so I can put absolutely everything into each repetition and get maximum squeeeeze.