C A B L E C R O S S O V E R F L A T B E N C H
F L Y E S
Muscles worked: Chest
Instructions: Connect a cable crossover handle on the bottom pulley of the cable crossover on each side.
Next, place a flat bench on the floor in the middle of the cable crossover machine. Position it so
when you're lying down the bench, the bottom pulleys are aligned up with your shoulders.
Next, keeping your elbows slightly bent, palms facing the ceiling, use your pectoral strength and
move your hands in a semicircular motion upward till the handles touch one another. Hold for one
second and contract your pectorals tight. Slowly, let the weight bring your hands back down to
the starting position. Repeat for the number of reps assigned.
Note Be careful in this movement. Over stretching can
cause injuries to your shoulders.
Don't jerk the weight up. Use a slow controlled movement. Don't let the handles travel too far out
from your sides making your arms extend out straight, or you might injure your shoulders. Don't bang the handles together at the top of the movement. This
can cause stress to your joints.