Grip the handles from top pulley palms down. Stand at the middle of cable crossover machine and draw cables to midline of the body. Position hands six to twelve inches from body. Slightly bend the knees and elbows. Bend forward from the hips, keeping back straight. Keep shoulder blades squeezed together (retracted), and maintain position throughout entire exercise. In a controlled motion, move arms apart and in line with resistance, to a point just before relaxing the muscles (see photo). Maintaining controlled motion, return cables to starting position.
Here are a few suggested alternative exercises:Ball Band Chest PressBall Dumbbell Chest FlysBall Dumbbell Chest PressBall Dumbbell PulloverBall Incline Dumbbell FlyBall Incline Dumbbell PressBall Push UpsBand Chest PressBand Decline Chest PressBand Incline Chest PressBench Press - BarbellBench Press - Hammer StrengthCable PulloverChest Press - Hammer StrengthChest Press - MachineDecline Bench Press - BarbellDecline Dumbbell FlyDecline Dumbbell PressFlat Dumbbell FlyFlat Dumbbell PressIncline Dumbbell FlyIncline Dumbbell PressPush Ups
Go here to check out cable machines such as dual adjustable pulley