Flat Bench Cable Crossovers : To build and define the inner and
middle pectoral muscles.
1) Lie on a
flat bench between two floor level pulleys. Take a handle in each hand
and bring your hands together at arm's length above you, palms facing
each other.
2) With your
elbows slightly bent, lower your hands out to either side in a wide arc
until your pectorals are fully stretched. Bring your arms back toward
the starting position, passing through the same sweeping arc as if
giving a big hug.
3) You can
stop at the top or continue on and cross your arms over slightly to
create the fullest possible contraction of the pectorals muscle.
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