A Typical Session
16 Min
Warm-up
3m
Main Set
10m
Cooldown
3m
6 kcal
/ min (est.)
3 × 15
sets × reps
Why this exercise
Difficulty: Beginner
Provides constant tension throughout the movement for excellent chest sculpting.
StrengthCoreEndurance
Workout Intensity
Est. burn rate
Low
Med
High
Sets
3
Reps
15
Rest
45s
How to Perform
- 1.Stand between cable towers with handles at chest height.
- 2.Step forward and bring handles together in front of your chest.
- 3.Squeeze your chest at the center.
- 4.Return slowly to starting position.
Pro Tips
- •Keep a slight bend in your elbows.
- •Focus on the squeeze at the center.
- •Control the motion throughout.
Equipment
Cable Machine
Safety
Don't go too heavy; focus on form.
Quick Notes
- •Perform with controlled tempo.
- •Use a mat if wrists are sensitive.
- •Track progress and increase reps slowly.