How to Tone your chest with a cable lying-fly exercise

This great end of workout exercise from Men's Health is relatively simple. A muscle isolation exercise keeps your muscles stretched and flexible for the next time.

Place a bench between the stacks of a cable crossover station and attach stirrup handles to the low-pulley cables. Grab a handle with each hand and lie face up on the bench with your feet flat on the floor. Hold your arms straight above your chest with palms facing each other.

Keeping your arms slightly bent, very carefully lower your hands out to the sides in an arc until you feel a good stretch in the chest. Aim to squeeze the chest muscles at the top of each rep. Pause and reverse the motion to return to the starting position.

Make sure you choose a very light weight when starting off as going too heavy too soon could result in a chest or shoulder injury. This isolation exercise is best performed towards the end of your workout.