2- Cable cross-over:
Why: It isolates the chest muscles and hits the inner and outer sections of the pecs.
- Stand tall in the middle of a cable machine, holding a D-handle in each hand attached to the high pulley.
- With a slight bend in your elbows, bring your hands down and in so they cross in front of your body.
- Pause for a second, then reverse the move to the start.
Sets: 5 Reps: 12 Rest: 60sec
This superset is designed to work the upper, lower, inner and outer portions of your pec muscles from a different angle so you recruit and then fatigue fresher muscle fibres, allowing you to make greater gains in less time. Keep the weights sensible, especially for the incline dumbbell flyes – it’s smarter to go lighter with great form instead of flinging too-heavy weights around.