Start in a standing position inbetween two high pulleys.
Extend your arms by your side with a slight bend in your elbows, Tip: keep the bend in your elbows constant throughout the movement.
With your arms by your side squeeze your chest while pulling the cable down and out in front of your chest with your palms facing downwards, Hold this contracted position for (1-2s). Do this while you inhale and then while you exhale allow your arms to come back down slowly towards the start position.
Repeat for the prescribed amount of sets and repetitions.
Make sure that you have set up both cable attatchments to the same height and weight.
Stand in the centre of both pulley machines so that the range of movement at both your arms is the same.
When performing the exercise make sure you have fully stabalised your torso so that you dont compensate the movement with other muscle groups.
When raising the cable make sure that you keep your elbows fixed.
Once you have finished your set return the cable pulleys back to their resting position slowly and one at a time.