“The cable machine comes in useful for lots of other great exercises – woodchops, rows and overhead presses," says trainer Kelly Boone.

Cable chest fly/cable cross over - Women's Health & Fitness

Step-by-Step

As a heads up, the cable machine will have independent arms or adjustable sides. Ensure the pulleys are sitting at the top of the machine. Select a weight that lets you perform 12 to 15 reps, max. Once you’re set to go, stand tall, lean forward slightly (maintaining a strong core) and hold both handles.

Keep feet together, or you can try a split stance. With arms slightly bent, squeeze both handles together using arms and chest (pectorals) and hold for 3 seconds. Slowly bring arms back to start position.

Like a pro: Aim for 3 sets and rest for 45 seconds between.

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Photo credit: Jamie Watling Photography