Ensure you are in full control of both the eccentric and concentric movement, to help yourself count to 3 as you lower the bar to your chest and as you return to full extension.
Start the movement by bending at the elbow and lowering your chest towards the floor.
Just before your torso reaches the floor, push through your hands and return to the starting position, ensuring to keep your core engaged throughout.
Stand with your feet about hip-width apart and one foot slightly further forward.
Hinge slightly from the hip keeping your core engaged and your spine neutral but so your chest is slightly forward.
Grip the cable handles in each hand. Your arms should be slightly above your shoulders and fully extended with soft elbows.
Start the movement by slowly bringing your hands together in a wide arc motion to meet in the middle of your chest.
Reverse the movement and control the return to the starting position and then repeat.
Start with yourself between the bars and place one hand on each bar in line with your shoulder and lift yourself off the floor.
Lean your chest forward slightly and start the movement by lowering yourself by bending your elbows.
Keep your core engaged throughout, lower till your elbows are at 90 degrees. Reserve the movement by pushing but up to starting position.