Target: inner and outer chest

Why it works: The cable machine is ideal for maintaining longer periods of constant tension.

• Stand in the middle of two cable stacks with the pulleys set at head height.
• Place your feet shoulder-width apart but with one foot slightly behind the other so that you have a strong base.
• Take a cable handle in each hand. Brace your core, keep looking ahead and pull each cable in towards the middle of your chest for a count of two, crossing your hands over each other slightly and squeezing your chest for a count of two.
• Then return the cables back under tension for a count of two.