Benefits:
Strengthening exercise for the chest and shoulder complex.
Movement:
Position seat height, knees at a 90degree angle. Draw your belly button inward (activating and engaging your core). Push the bars out, maintain contact with the backrest of the machine, do not overextend.
Bend your elbows, bringing them out and back toward your body and keeping the wrists In line with the elbows. Your range of motion should be determined by your ability to maintain optimum control throughout your whole body and by what is permitted due to flexibility or any other physiological limitations.
NB!! This is something a lot of people tend to forget or they don’t know about it. ADJUST the SEAT HEIGHT so that the handles are in line with the point just below your shoulders.