Supino Sentado na Polia

Como executar

1. Set a bench between two cable stacks; attach D‑handles at mid‑chest height
2. Sit tall, feet planted, slight arch; shoulders down and back, chest up
3. Grip handles with neutral wrists; elbows bent about 90° and slightly below shoulder line
4. Brace your core; keep shoulder blades lightly retracted
5. Press the handles forward in a slight inward path; elbows at ~45–60° to your torso
6. Stop just short of elbow lockout; squeeze chest
7. Control the return until a mild chest stretch; don’t let shoulders roll forward
8. Breathe out as you press, in as you return; avoid shrugging or flaring elbows