Cable Upper-Chest Squeeze Press

Cable Standing Squeeze Upper Chest Press

1. Setup:

• Adjust the pulley on the cable machine to chest height.

• Select an appropriate weight for your fitness level.

2. Starting Position:

   • Stand with your feet shoulder-width apart, facing away from the cable machine.

   • Grab the cable handles with both hands, keeping your palms facing each other.

   • Step out slightly to create tension in the cables.

   • Position your elbows at a 90-degree angle, close to your body, and hold the cables near your chest.

3. Execution:

   • Engage your core and maintain a straight back.

   • Press the handles forward by extending your arms while keeping your elbows close to your body.

   • As you press, squeeze your chest muscles and focus on the upper part of your chest.

   • Hold this position for a moment at the end of the movement.

4. Return:

   • Slowly bring the handles back to the starting position while keeping control of the movement.

   • Don’t let the weights slam back; maintain tension in your chest until you finish the set.

5. Repetitions:

   • Aim for 10–15 repetitions for 2-3 sets, resting for 30-60 seconds between sets.

Tips:

• Keep your shoulders down and avoid shrugging as you press.

• Focus on a smooth and controlled motion throughout the exercise.

• Adjust the weight as necessary to ensure you can perform the exercise with proper form.