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| Muscles worked:
| | Primary: Inner and Outer Chest
Secondary: Front Shoulders
| | Instructions:
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- Place a flat or incline bench between two low pulleys and attach a single handle to each pulley cable.
- Grasp both handles with palms facing up.
- Lay flat on the bench with your elbows bent at about chest height.
- Keeping your elbows bent, raise your hands in a semicircular motion above the middle of your chest until they touch.
- Hold for a brief second while flexing (squeezing) your chest.
- Keeping your elbows bent at same 45 degree angle, slowly lower your hands to the starting position.
| | Don'ts:
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- Don't let your elbows become straight or bent more than a 45 degree angle any time during the exercise.
- Don't lower your hands farther than chest height.
- Don't just let your hands drop when lowering the weights. Resist the force of the weights by lowering your hands in a slow, controlled manner.
| | Alternate exercises:
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| | Note:
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- You can add variety and stimulate different areas of your chest by using an incline or a decline bench for this exercise.
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