front 1 side 1




Sit up tall on a bench or stability ball.

Grip handles to a cable around chest level (or nipple line). Activate core by drawing in belly button towards spine and squeezing gluts.




With core and butt squeezed, pull cables straight to the front of your chest.

Keeping your arms straight (do not bend at the elbow) allow the cables to slowly move outward from your chest. Make sure to keep your shoulder blades tightly anchored and held back through the exercise.

Move back until your shoulder joint limits you. Stop and pause to contract your chest muscles. 

Breathe out and maintain a tall posture as you bring the cables back to the middle.

Keep the cables level with the ground throughout the movement. Be sure to squeeze your belly and repeat desired reps.