equipment

Cable

sets

3

reps

10-12 per side

rest

45-60 sec

1. Set a pulley to roughly chest height and attach a single handle.
2. Stand side-on to the machine and take the handle in both hands.
3. Step away until the cable is taut and pulling you toward the machine.
4. Set your feet about shoulder width apart with knees slightly bent.
5. Hold the handle at the centre of your chest and brace hard.

1. Press the handle straight out in front of your chest until your arms are extended.
2. Resist the cable's pull to rotate you toward the machine.
3. Hold the extended position briefly while staying square.
4. Bring the handle back to your chest under control.
5. Complete all repetitions, then turn around and repeat on the other side.

Exhale as you press the handle out, inhale as you bring it back. Keep breathing rather than bracing and holding.

• Keep your hips and shoulders square to the front the whole time.
• Press straight out from the middle of your chest.
• Squeeze your glutes to lock the hips in place.
• The resistance is rotational — your job is to not move.
• Use a weight light enough that you can stay square.

• Letting the torso rotate toward the machine as the arms extend.
• Leaning away from the machine to counterbalance the load.
• Pressing at an angle instead of straight forward.
• Going too heavy so rotation is unavoidable.
• Holding the breath through every repetition.

From the handle at the chest to arms fully extended. The measure of a good repetition is how little your torso rotates, not how far you press.