- Stand at a double cable machine, with pulleys positioned at chest or slightly below the shoulders.
- Grab the handles and pull them carefully forward until they are in front of the shoulder.
- Lunge forward slightly, keeping back straight and abdominals very tight.
- Hold this position, and press handles together as in a bench press, not a flye.
Tip: Pulleys can be positioned either higher or lower, and will work the upper pecs and lower pecs respectively. You may need to change your stance to accommodate this change.
Variation: Exercise can be done unilaterally as well- very challenging.