Description
Horizontal press to develop the chest with substantial triceps involvement.
01 · Setup
Set up the movement
- Set both pulleys to the same height before starting.
- Keep your feet stable on the floor and your buttocks and upper back still.
- Bring your shoulder blades together and down, with your chest out.
- Keep your elbows approximately 45–60 degrees from your torso.
- Align your wrists with your forearms.
02 · Execution
Perform the rep
- Step back just enough to maintain continuous tension throughout the repetition.
- Bring your hands together by pressing forward and slightly inward.
- Control the return without letting the load pull back suddenly.
Technique cue
Fixed shoulder blades and a stable path on every repetition.
Common mistakes- losing tension at the end of the return
- moving the shoulders forward at the top
- cutting the movement short
- misaligning the wrists
Safety notes
Risks of poor execution
- Poor shoulder–wrist alignment increases joint overload.
- Bouncing and losing control increase the risk of chest or shoulder injury.