Description
Horizontal push to develop the pectorals with strong involvement of the triceps.
01 · Setup
Set up the movement
- Adjust both pulleys to the same height before starting.
- Feet stable on the ground, glutes and upper back fixed.
- Shoulder blades tight and lowered, chest out.
- Elbows approximately 45-60 degrees from the chest.
- Wrists aligned with forearms.
02 · Execution
Perform the rep
- Step back just enough to maintain continuous tension throughout the entire repetition.
- Bring your hands back by pushing forward and slightly inward.
- Controls the return without letting the load return suddenly.
Technique cue
Fixed shoulder blades and stable trajectory with each repetition.
Common mistakes- voltage lost at the end of the return
- shoulders moving upwards
- cut range of motion
- misaligned wrists
Safety notes
Risks of poor execution
- Poor shoulder-wrist alignment increases joint overload.
- Bouncing and loss of control increases the risk of chest or shoulder injury.