Things You'll Need:
- Cables found at a gym and handle attachments
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Step 1
If you have never used cables before, ask a trainer at your gym how to set them up and add attachments.
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Step 2
Place a bench in the center of the two cable stacks. Set the attachment hook to the bottom position and attach a handle on each side. If the cable stacks are too far apart, you may need someone to hand the handles to you.
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Step 3
Lie on your back so that your shoulders are in between the weight stack. Grab a handle in each hand. Have your palms face each other.
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Step 4
On the exhale, bring your hands together making a circle with your arms as if you are hugging something large. Make sure your hands are over your chest and not over your face.
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Step 5
On the inhale, slowly lower the weights and the hands, keeping the elbows bent and the arms in a circular motion. The common mistake made with this exercise is to straighten the elbows as you bring the arms back.
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Step 6
Do three sets of eight to twelve repetitions. For more variation you can raise or lower the upper half of the bench so you are doing an incline or decline chest fly.
