Sternocostal head

Plant your feet, keep your shoulder blades supported on the bench, and grip just wider than shoulder width. Lower the bar under control to your mid-chest, then press up.

Keep wrists stacked over elbows. Use a spotter or safety arms.

Example volume · 3–4 sets × 5–8 reps

Stand in a split stance between two pulleys. With a soft bend in your elbows, bring your hands together in front of your chest. Return slowly.

Move through the shoulder and keep the elbow angle steady.

Example volume · 2–3 sets × 10–15 reps