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Chest exercises
Name of exercise:    DUMBBELL FLYS / CABLE PULLS
Start Position
Finish Position
What to do: Place a bench press right in the middle of a two-sided cable pulley machine.  Flatten the bench.  Attach straps to both forearms.  Pick up two dumbbells and have a partner attach the cable pulley machine to the straps on your arms.  Spread your arms out stretching the chest muscles just like you would do with normal dumbbell flys.  Rotating from the shoulders bring the dumbbells up and together right over your chest.  This exercise is like two-in-one as you have the weight of the dumbbells to press and also the weight that you attach to your forearms from the cable pulley machine.  Exhale on the way up and inhale on the way down.
Don't Forget to: Make sure you pivot from the shoulder joint not the elbow when going up and down.  Use a spotter to help you get in and out of position.  Also make sure the straps are tight enough that they won't slide up and down your forearm during the exercise.
Equipment needed: Both sides of the cable pulley machine, a bench press, straps for your arms, dumbbells.
Muscles worked: Chest, some minimal arms.

 

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