Lie down on an exercise ball and use your legs to get in perfect balance. Align your mid-chest in line with the cables. This is your starting position.
Pull the weight up to your inner chest until your hands almost touch. Then, lower the weight back until your upper arms are parallel to the floor (the original starting position). Do this movement for the desired number of repetitions.
Perform this exercise in a smooth and fluid motion
Don't lock out your arms at the top
Don't jerk the weight up
SPECIAL NOTES & LEVEL of DIFFICULTY VARIATIONS
To increase the level of difficulty, slow down the movement or increase the weight.
This is a very good exercise that you can mix in with your already existing workout routine for the chest. It's great for those who may prefer the soft feeling of the ball as opposed to lying down on a flat bench and performing this movement. However, with the ball you will find that keeping yourself balanced is more of an issue compared to the flat bench which is completely fixed and stationary and thus more stable.
Once you get used to the balancing aspect of this exercise you will most likely enjoy doing it. This exercise adds another dimension to your chest workout that is excellent if your workout is getting stale and in need of variety and change.