This will be your starting position. With a slight bend on your elbows in order to prevent stress at the biceps tendon, extend your arms to the side (straight out at both sides) in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement. Tip: Keep in mind that throughout the movement, the arms and torso should remain stationary; the movement should only occur at the shoulder joint. Return your arms back to the starting position as you breathe out. Make sure to use the same arc of motion used to lower the weights. Hold for a second at the starting position and repeat the movement for the prescribed amount of repetitions.
The difference between a crossover and a standard fly is the end of the movement. For the cable crossover, bring the arms towards each other forming an “X” shape at the end of each rep to stimulate the inner pectoral portion of the chest.
5. Last, but not least, the CHEST PRESS MACHINE – Sit down on the Chest Press Machine and select the weight. Step on the lever provided by the machine since it will help you to bring the handles forward so that you can grab the handles and fully extend the arms. Grab the handles with a palms-down grip and lift your elbows so that your upper arms are parallel to the floor to the sides of your torso.Once you bring the handles forward and extend the arms you will be at the starting position. Now bring the handles back towards you as you breathe in. Push the handles away from you as you flex your pecs and you breathe out. Hold the contraction for a second before going back to the starting position. Repeat for the recommended amount of reps.
Well, there you have it. These are ones of the best 5 top NON BENCH chest exercises taht you can do if you want more strength and muscle mass on your pectorals. Of course there are plenty more exercises and variations that you can do, without needing to get in line for the bench press. There are lots of good machines in most of the gyms (like the pec fly machine for example), there are also lots of variations of the bench press (floor press for example). U can always use dumbbells instead of the bar… You only need to get your ass into that gym and start working out! PUMP THOSE PECS!