Lie down on flat bench and grab the handles. Align your body so that the cable lines go "through" your mid-chest line. This is your starting position.
With your arms slightly bent, raise the weight up until your hands almost touch. Then, lower the weight back down until your upper arms are parallel to the floor. Repeat the movement for the desired number of repetitions.
Perform this exercise in a smooth and fluid motion
Don't lock out your arms at the top
Don't jerk the weight up as this may result in shoulder injury
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or increase the weight.
This is a great exercise for those that have muscle toning and definition goals in mind for the chest. It's an exercise that does wonders for sculpting the chest and giving your chest the much-coveted chiseled look.
The key to doing it right is setting up the bench properly. The distance between weight stacks needs to be the same. Measure with your feet if you have to in order to get the bench perfectly in the middle. Second, make sure that when you lie down the cable lines come across your mid-chest area. Anything higher or lower than that and you will need to re-adjust the bench.