Muscles worked: Lower, outer, and inner sections of the chest
Instructions: Grasp the handle hanging from the top of the cable-crossover machine on one side,
then step over and grasp the other handle on the other side. Position yourself
midway between the pulleys and slightly forward of the pulleys. Set your feet comfortably apart
parallel to each other, or with one a bit in front of the other. Bend your arms slightly and keep
them rounded throughout the movement. Allow the weights attached to the cable to pull your
arms up directly to the pulleys. Next, with your palms facing the floor, use your pectoral strength
to move your hands downward and slightly forward till they meet each other 6 inches in front of you.
Contract your pectorals together in this position for one second and return slowly back into the
starting position. Repeat for the number of reps assigned.
Don't stand too far forward. This puts to much stress on your shoulder joints. Don't perform
the exercise to fast and abrupt. Use a slow controlled movement throughout the entire movement