Chest contractions - workouts for a firmer bust - IMAGE - Women's Health & Fitness

9. Cable chest/fly crossover

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.

Why it works

This exercise requires your muscles to contract without any change in the length of the muscle; therefore it helps to tone without the muscle growing in size.

Photo credit: Jamie Watling Photography