Stand inside a cable crossover with the stirrup handles attached to the high pulleys. With your knees slightly bent, use your chest to bring your arms down until they cross in front of you body. Pause for a second and then return the weight to the starting position
Flat Bench Cable Flyers
Muscles Trained: Chest, Shoulders
This can be done from any of the three angels (flat, incline, or decline). Whichever angle you choose, the basic premise remains the same. Place an adjustable bench inside the cable crossover station set to the angle of your choice, with the stirrups handles attached to the low pulleys. Begin by gripping the handles and lying on your back on the bench. Raise the handles up over middle, upper, or lower chest depending on which angle you choose and, keeping your elbows slightly bent, work the weights down in a wide, arcing motion. When your upper arms are parallel to the floor reverse directions and bring the handles back up to the starting position
Lever Lying Flyers
Muscles Trained: Chest, Shoulders
Lie on the bench with your arms positioned under the padded levers. Slightly bend elbows and internally rotate shoulders so elbows are back. Use your chest to pull the padded levers together in hugging motion with shoulders internally rotated so elbows are to sides. Pause for a second and return to starting position until chests muscle are stretched.
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