Exercise I: Flat Cable Fly
Sets: 2 Reps: 10 Rest: 20 Seconds
Attach a D-handle to the low pulleys of two facing cable stations, and roll a flat bench in between them. Grab a handle in each hand and lie back on the bench, and then press the handles straight up in front of you so that your palms face each other (you should feel the cables trying to pull your arms apart) . Begin moving your arms apart and in a downward arc-keeping a slight bend in your elbows-until they are 90 degrees to your torso. Your chest should feel stretched in the bottom position . Squeeze your chest muscles to return to the starting position. That's one rep.