Adjust the seat height to a position where the handles are in with your nipple line.
Adjust the starting position of the handles where you can comfortably retract/pinch your shoulder blades together free of joint pain while holding the handles.
Choose a resistance that is "light-ish", which will allow you to fully retract/pinch your shoulder blades together, and press the handles to where your elbows are locked out/straight.
Sit down on the machine, retract your shoulder blades, slightly arch your back, slide your butt a few inches forward on the seat then grab the handles.
Keep the shoulder blades retracted, drive your upper back into the back pad, and slowly press the handles out with an inward intent. When the elbows are locked then slowly let the handles come back while keeping the pecs/chest engaged to the original starting position of the repetition.
Seated pec-fly
Adjust the seat to a position where when seated the handles are in line with the nipple line.
Adjust the starting position of the handles to a position where you can comfortably start with your arms directly out to your sides.
Choose a resistance that is "light-ish", which will allow you to start with your arms out to your sides free of joint pain, and squeeze the handles all the way to your midline.
Sit down, retract your shoulder blades, slightly arch your lower back, slide your butt a few inches forward on the seat, squeeze the handles to the midline while keeping your shoulder blades retracted.
Slowly let the handles out while keeping the pecs/chest engaged to the original starting position of the repetition.
seated cable chest press
Choose a resistance that is "light-ish", which will allow you to fully retract/pinch your shoulder blades together, and press the handles to the midline where your elbows are extended/locked out/straight.
Grab one handle, hold it on against your chest, grab the other handle, lift elbows up to where upper arms are parallel with the ground, hands should be in line with the nipple line, slightly arch lower back, slide butt a few inches forward on the seat, pinch shoulder blades together, drive yourself into the back pad, and press the handles out and in toward the midline until your elbows are extended/ locked out/straight and your hands are directly in front of your shoulders.
Slowly begin to let the handles come back and out while keeping the pecs/chest engaged to the original starting position of the repetition.
