Description
Standing push in continuous tension to target the pectorals without back support.
01 · Setup
Set up the movement
- Adjust both pulleys to the same height before starting.
- Offset feet and active core engagement to stabilize the torso.
- Chest out, shoulders low, elbows slightly under the hands.
- Wrists neutral and forearms aligned.
02 · Execution
Perform the rep
- Push forward, bringing your hands together slightly.
- Mark the contraction without rounding the shoulders.
- Control the return until you feel the stretch, without losing posture.
Technique cue
Continuous tension, stable torso, low shoulders.
Common mistakes- swinging the torso
- shoulders moving forward at the end of the push
- return too fast
- loose core engagement
Safety notes
Risks of poor execution
- The pendulum increases lumbar stress and reduces target work.
- Repeated shoulder advancement can overload the cuff.