VIDEO DEMO:

EXERCISE INSTRUCTIONS:

• SETUP: Sit with your shoulders pinned back and puff your chest to maintain great posture. The elbow pads should be chest height, adjust your seat if they’re not. The handles should be set to slightly in front of shoulders – many people mistakenly go too far back, which actually makes the reps worse, as it stresses the shoulder joint. Place your elbows on the elbow pads & your hands on the handles.
• REP: Drive your elbows & hands into the pads to power the handles into the mid-line of your body, where they’ll meet. Squeeze your pecs hard at this point, and control the lower phase back to the start position. Look at the control & squeeze I’m getting in the video – that’s how it should look! I’m not throwing it around like those silly motherf**kers you probably see in the local gym! Stay in contact with the bench, don’t round your shoulders!
• TIP: Most of the time I won’t even grip the handles. Instead, I’ll simply push my hands into them, this allows for less forearm activation and greater chest recruitment!

MUSCLES WORKED BY THIS EXERCISE:

• Chest

ALTERNATIVE EXERCISES:

• Butterfly Machine
• Standing Cable Flye
• Flat Cable Flye
• Seated Cable Flye
• DB Flye
• Single-arm Pec Deck