Cable Cross-Over Fly

1. Setup: Adjust the pulleys on the cable machine to the highest level. Attach a handle to each cable. Select the appropriate weight on both sides of the cable machine.

2. Position: Stand in the center of the cable machine, grasping each handle with your palms facing down. Keep your feet shoulder-width apart for stability. Slightly bend your knees and lean your torso forward, but ensure to maintain a straight back.

3. Execution: With your arms extended to the sides and parallel to the ground, bring your hands together in front of your body. Maintain a slight bend in your elbows throughout the movement to keep tension on your chest muscles.

4. Contraction: Squeeze your chest muscles as your hands meet in front of your chest, fully crossing one hand over the other.

5. Return: Slowly return to the starting position with control, allowing your chest muscles to stretch fully as your arms extend back to the sides.

6. Repeat: Continue for the desired number of repetitions and sets, ensuring smooth, controlled movements throughout.

Tips: Maintain good postural alignment, avoiding rounding your shoulders forward or arching your back excessively. Focus on using your chest to pull the cables rather than your arms. Avoid jerky motions or using momentum; the movement should be slow and controlled. Breathe out as you bring the cables together and inhale as you return to the starting position. Alternate the crossover of your hands with each repetition to ensure balanced development of the chest muscles.

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