Feel like your regimen is boring bench presses and stagnant squats? Spice it up with an exercise you might not have heard of before.
Emphasis: inner, outer, middle pecs
1) Position a flat bench equidistant between two cable stacks and attach D-handles to both pulleys, adjusted to low settings.
2) Grab hold of the handles and lie back on the bench with your shoulders roughly in line with the pulleys. Begin with your arms slightly bent and out to your sides with your hands at chest level.
3) Maintaining the slight bend in your elbows, contract your pecs to pull your hands together in an arcing motion over your chest. When your hands reach each other, squeeze your pecs hard for a count, then slowly return to the start position.