This exercise is similar to other bench and chest presses but the unstable nature of cables makes it a little more advanced than them. The comparative lack of stability means that there has to be more emphasis on working not just the major chest muscles but also the muscles that assist them.

1 Lie back on the bench with your feet on the ground or any foot platform, grasp a cable handle in each hand, and extend your arms up above your shoulders.

2 With your palms facing each other, inhale and slowly lower the handles out and down to the side of your torso. Make sure that your wrists are straight and your elbows are in line with your shoulders.

3 Perform a full stretch in the lower position, then exhale and push back up into the start position, keeping your wrists, elbows, and shoulders in line.

4 During the lowering phase, rotate your hands so that your palms face down toward your feet when the move has been finished - rotate your hands back as you push back up.