Your chest muscles are important for everyday functional movements and as the center point of a well-rounded physique. You can work your chest muscles in several different ways, including with free weights such as barbells and dumbbells, body weight exercises such as push-ups and different cable exercises. Cable exercises are performed on cable pulley machines at your gym.
Cable Crossovers
The cable crossover is performed from a standing position and works both the outer and inner pecs. Stand in the middle of two high pulley stations, holding a handle in each hand. Bend your knees slightly and place one foot slightly in front of the other. Start with the cables about shoulder level with your palms down, and then pull the handles down so your hands meet at waist level. Feel the stretch in your outer pecs at the top of the movement and flex at the bottom.
Cable Pullovers
The cable pullover exercise stretches and tones both your chest muscles and the lats in your upper back. Place a flat bench in front of a low pulley station. Attach a rope for the handle so you can grab it with both hands. Lie on the bench with your head closest to the cable and hold the rope with your arms extended back over your head. Pull the cable over your head in an arcing motion, ending near your waist. Slowly return to the start and repeat.
Cable Chest Press
A bench press performed with a cable follows the same movement as a typical bench press. Lie on a flat or incline bench and grab onto the handles or stirrups that are attached to a low pulley cable. Hold the cables near the outside of your chest, and then press straight overhead until your arms are locked. Lower the cables slowly and repeat.
Lying Cable Fly
The lying cable fly is an isolation movement that may be performed on a flat, incline or decline bench, and adds definition to your pecs. Position a bench between two low pulley cables and grasp a handle on each side. Pull the handles together over your chest and flex your pecs at the top. Imagine you are hugging a barrel to keep the proper motion throughout the exercise.
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