Flat bench Cable Crossovers

What exercise does: These develop and define the middle and inner pectoral muscles.

Implementation: (A) Lie on a bench just as you would while doing a standard bench press, but make sure the bench is between two floor-level pulleys. Grasp a handle in each hand and bring your hands Together at arm's length above you, palms facing each other. (B) Have your elbows slightly bent, and lower your hands out to either side through a wide arcing motion all the way till you get the best possible stretch in your chest. Bring your arms back toward the staring position in the same arc that you lowered the weight as if you were giving a hug. You can either stop at the top or continue on to get an even better peak contraction. The advantage of cables is the longer range of motion with constant resistance.