A bilateral chest press performed on a flat bench between two low cable pulleys. Separate handgrips provide cable resistance as the arms press above the chest, with the head, back and pelvis supported by the bench and both feet on the floor.
Position a flat bench between two low pulleys and take one handle in each hand.
Lie on the bench with your head, back and pelvis supported and both feet planted on the floor.
Bring the handles beside your chest with elbows bent and pointing outward.
Press both handles upward over your chest, extending the elbows while keeping the handles separate.
Lower both handles under control to the same chest-level position.
Check the bench placement, handle attachments and cable clearance before the set.
Use matching resistance settings and move both handles together.
Keep the feet planted and avoid lifting the pelvis to finish the press.
Exhale as you press and inhale as you return.
Turning the press into a straight-arm fly.
Letting one handle move ahead of the other.
Allowing the cables to pull the arms beyond a controllable bottom position.
Lifting the pelvis or shifting the bench under load.
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