I decided to change my workout a little with an inclusion of the cable method.
This is just some variations for the Chest workout so the workout will not go stale and still achieving a good pump even without the need to rely heavily on BARBELL or the DUMBBELLS.
This is how it’s being executed;
1- To get yourself into the starting position, place the pulleys on a high position (above your head), select the resistance to be used and hold the pulleys in each hand.
2- Step forward in front of an imaginary straight line between both pulleys while pulling your arms together in front of you. Your torso should have a small forward bend from the waist. This will be your starting position.
3- 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.
4- 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.
Tip: Hold for a second at the starting position and repeat the movement for the prescribed amount of repetitions.
Also – U can always adjust the levels to aim for the different sections of your chest.
Sources : bodybuilding.com