Cable Cross-over

Starting Position

• Attach the handles to two overhead pulley machines.
• Hold the handles, palms facing down, and
  stand midway between the machines with your feet hip-width apart or with one foot in front of the other for balance. Your arms should be fully extended so you achieve a good stretch in your pectorals.
• Bend forwards slightly from the waist and maintain this position throughout the exercise.

The Movement

• Draw the handles towards each other in an arcing motion, aiming for a point approxi­mately 30 cm in front of your hips.
• When the handles meet, squeeze your pectorals hard and hold for a count of two.
• Slowly return the handles to the starting position.

Tips

• Keep your back erect and elbows slightly bent (at 10-15°) throughout the movement.
• Focus on using your chest muscles to perform the movement - do not curl your shoulders forwards as you bring the handles together.
• You can vary the angle at which you pull the handles down to place emphasis on slightly different areas of the chest.

Exercises for your Chest Workouts.