Lying low-cable chest press

Chest

• Target muscles: chest, arms, shoulders
• Equipment: gym machine
• Level: intermediate

How to do it

1. Place a flat bench between two low pulleys and lie on your back on it, feet on the floor.
2. Grab a handle in each hand and bring them to your chest, elbows bent and out to the sides.
3. Press your shoulder blades into the bench, core braced, lower back neutral.
4. Press the handles straight up, bringing your hands together above your chest until your arms are fully extended.
5. Slowly lower the handles back to your chest, feeling the stretch in your chest.
6. Repeat for the desired number of reps.

Swap it for

• barbell bench press
• dumbbell bench press
• barbell decline bench press
• barbell incline bench press
• Incline cable bench press
• decline push-up

Harder

• barbell guillotine bench press
• barbell reverse grip decline bench press
• barbell reverse grip incline bench press
• barbell wide reverse grip bench press

Easier

• smith bench press
• smith incline bench press
• smith wide grip bench press
• cable seated chest press