Jak wykonać ćwiczenie
- 1
Adjust the cable machine: Set the pulley to the lowest setting possible.
- 2
Choose your handles: You can use neutral grip handles (palms facing each other) or straight handles depending on your preference. Neutral grip might be easier on your wrists.
- 3
Stand with proper form: Stand with your feet shoulder-width apart, knees slightly bent, and core engaged. Maintain a slight arch in your lower back throughout the exercise.
- 4
Grip the handles: Grab the handles with your chosen grip and step back a small step or two until there’s slight tension on the cables.
- 5
Initiate the movement: Keep your elbows slightly bent throughout the exercise. Imagine you’re giving someone a big hug. Squeeze your chest muscles as you bring your hands together in front of your chest.
- 6
Control the movement: Focus on squeezing your chest muscles rather than using your arms to pull the handles.
- 7
Peak contraction: Briefly hold the squeeze at the top of the movement with your hands together at chest level.
- 8
Return slowly: Slowly release the tension and return the handles back down to the starting position with your arms slightly extended but not locked out.
