This exercise provided courtesy of Billy Polson, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.
The power in this exercise comes from the challenge of doing presses with controlled speed. You'll do cable chest presses quickly with two single cables, engaging your legs and core to maintain a stable upper body position.
Set both arms on a dual cable machine at chest height or above and stand with your back to the machine. Take one cable handle in each hand with your elbows bent behind you and your palms facing downward. Your hands will be just in front of you at chest level, with your elbows pulled straight back behind you. Stagger your feet, such that one is in front of the other with both knees slightly bent (see Photo 1).
- From the starting position, quickly press both hands forward, straightening your elbows until your fists meet in front of you. Focus on speed and control as you press. As you punch, stabilize through your legs and engage your center so that all of the push comes from your chest and shoulders, not your legs or hips (see Photos 2 and 3).
- When you arms are fully extended, swiftly bend your elbows and pull them back to return to the starting position (see Photo 4).
- After seven repetitions, switch your leg position, staggering your feet now with the opposite foot forward. Immediately begin the punches again for another seven to complete the set.