Cable Chest Press

Press your back flat against the back pad and pull your navel toward your lower back to stabilize your core.

Press the weight slowly away from your chest until your arms are straight. Pause with your hands in front of your chest, then slowly return to your starting position.

If your gym does not have a machine to do this exercise as pictured, you can do the same exercise standing with your back to the two cables and one foot forward. Do one arm at a time and get an oblique workout while in a staggered leg stance.

Chest 

Arms  Shoulders 

Pectoralis major, Anterior deltoids, Triceps brachii

TIP: Take your elbows as far back as your shoulders, not behind them. The time to push your arms through a wide range of motion is during stretching, not during weight training exercises.