High Bench X - Overs
Lie face down on a high flat bench, which may need to be raised by placing secure step boxes at each end, in order for a full range of movement to be made.
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START
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FINISH
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Position the bench centrally between two high cable connections, with your chest inline with the cable pulleys, holding a single stir-up attachment in each hand, with your palms facing downwards, commencing the movement with your arms parallel to the floor.
Exhale and smoothly pull the cables down towards the floor, keeping a slight bend in your arm, whilst finishing with your arm vertical to the floor, hands inline with your chest, underneath the bench.
Hold in this final phase for 1 - 2 seconds, feeling the contraction in your chest muscles by squeezing the muscles, prior to inhaling and returning back under control to your starting position, repeating again for desired amount of reps.
Avoid letting your hands raise higher than shoulder height, as this will place excessive strain on your chest. Once your muscles have become warm, you may decide to cross your arms at the final phase of the movement, to increase the difficulty level of this good chest muscle exercise.font>