Lie down on an incline bench and grab the cables with your arms extended. Set up the incline bench in the middle of the cable station and make sure that when you sit on the bench and perform a few test lifts that the cables are in line with you mid-chest to upper chest line. This is your starting position.
While keeping your upper arms fixed lift the weight up all the way until your hands are just a few inches away from your shoulders. Then, lower the weight back down but don't allow your arms to become fully extended on the way down. You should always keep tension in your biceps at the bottom for maximum effectiveness.
Repeat entire movement for the desired or prescribed number of repetitions.
Perform this exercise in a smooth and fluid motion
Keep your upper arms fixed and parallel to the floor at all times during execution
Don't extended your arms completely on the end/bottom portion of the movement
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or increase the weight.
The key to executing this movement right is in the set up of the bench. When you set up the bench make sure it's right in the middle and do a few practice repetitions to see where the cable line dissects your chest line. The optimal target area is upper to mid-chest. If the line comes in too low you will need to re-adjust the bench.