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Flat Cable Press

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  Lie face up on bench. Place feet flat on floor to maintain lower back in a flat or neutral position (slight arch). Keep arms vertical and grips directly over chest with wrists straight. Keep shoulder blades squeezed together (retracted) and maintain position throughout entire exercise. Throughout motion, shoulders form 90 degree angle to body. In a controlled motion, start lowering arms in a triangular manner until upper arms are approximately parallel to floor. Grips must remain over elbows. While maintaining the controlled motion, push grips up to starting position without locking out elbows. Do not allow muscles to relax before next repetition.

Here are a few suggested alternative exercises:

  • Ball Band Chest Press
  • Ball Dumbbell Chest Flys
  • Ball Dumbbell Chest Press
  • Ball Dumbbell Pullover
  • Ball Incline Dumbbell Fly
  • Ball Incline Dumbbell Press
  • Ball Push Ups
  • Band Chest Press
  • Band Decline Chest Press
  • Band Incline Chest Press
  • Bench Press - Barbell
  • Bench Press - Hammer Strength
  • Cable Crossover
  • Cable Pullover
  • Chest Press - Hammer Strength
  • Chest Press - Machine
  • Decline Bench Press - Barbell
  • Decline Dumbbell Fly
  • Decline Dumbbell Press
  • Flat Dumbbell Fly
  • Flat Dumbbell Press
  • Incline Dumbbell Fly
  • Incline Dumbbell Press
  • Push Ups
  • PowerBlock Dumbbells