Equipment Used: High pulleys, cable crossover set-up
Muscles worked
Pecs
shoulders
arms
1. Starting position: Stand with feet slightly wider apart than hip width, or feet can be staggered. Knees are flexed, abdominals contracted,
2. Alignment and technique: Exhale as arms are brought forward in horizontal plane. Internally rotate shouders so that at full concentric contraction the thumbs are touching and palms are pronated. (your hands may also cross).
3. Engage and contract the pectoralis major and the anterior deltoids.
4. Safety factors: Too much weight can make this exercise very difficult to control. The potential for excessive range of motion and too much speed on the eccentric phase increases shoulder joint risk. Perform the eccentric phat slowly and keep shoulders down.