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Cable Flys should be done at three positions on the machine: top, midway, bottom. Don't lock your elbows. Don't go farther back than parallel with your back. One foot forward will help develop balance. Cable Flys: Cable machines come with many different attachments. For cable flys, use the "D" shaped rings. Cable flys should be done at three posi- tions on the cable machine: the top, the midpoint and the bottom. This ensures you are hitting all points on the muscle. Adjust the cable height based on your height and comfort level. Position yourself in a comfortable ath- letic stance with one leg forward with most of your weight on your front foot. This will help maintain stability and balance when performing the cable fly. Grip the D rings, do not lock out your elbows, and pull the cables forward. Push-ups: There is no reason that women cannot perform push-ups just as well as men. Push-ups require consis- tent effort no matter who is doing them, men or women. Perform them properly and consistently and you will see gains in your appearance and ability. When performing push-ups, you must break the 90-degree plane on your descent. You can also change up how wide your hands are to hit different parts of the chest. It may seem like a lot to learn, but once you master the fundamentals, it will become much easier. The next ar- ticle in the series will cover the back muscles. A special thanks to Xsport Fit- ness for allowing the use of their facility for photographs. Karen Bartuch has been in law enforcement since 2002, working a variety of assignments including patrol, gang team, undercover, narcotics, policy advisor and intelligence. She is the founder and current president of the Women's Tactical Association. She can be reached at womenstactical@sbcglobal.net. LaO Post your comments on this story by visiting www.lawandordermag.com Legal Notice If You Purchased or Used a Second Chance Bullet Proof Vest Containing Zylon® You Could Get Money. You could be affected by a class action claim (the "Class Claim") in the bankruptcy case of SCBA, formerly known as Second Chance Body Armor, Inc. ("Second Chance"). The Class Claim involves bulletproof vests manufactured by Second Chance, which contain the fiber Zylon® . The Class Claim states that the vests failed to meet performance standards for which they were guaranteed and that the vests were unfit for their intended purpose. Second Chance filed for bankruptcy protection in 2004. The assets of Second Chance have been liquidated, and there is only a certain amount of money left to pay people and businesses that are owed money. As part of the Class Claim, you may be eligible for a payment up to $750 per vest. Who's Included? You are included in the Settlement if you live in the United States and purchased or used a bulletproof vest manufactured by Second Chance which contained Zylon® . If you filed your own claim against Second Chance in the bankruptcy case, and an objection was filed to your claim which has not been resolved, you are still eligible to be part of the Class Claim, if you submit a valid claim form. However, if you filed your own claim against Second Chance in the bankruptcy case that has been allowed, you are not part of the Class Claim, and this notice does not apply to you. What Can You Get? If the Class Claim is allowed, the exact amount of your payment will depend on a number of factors, including: (1) The amount of money that is awarded by the Court, (2) The number of Class Members who file valid claims, (3) Whether you previously received a payment as part of the 2005 Oklahoma Settlement involving Toyobo Company, Ltd., and (4) Whether your vest was paid for in whole or in part by someone else, including the Bullet Proof Vest Partnership Act Program. Your payment will be reduced if you received a payment from the Oklahoma Settlement or from the Bullet Proof Vest Partnership Act Program. Your payment will also be reduced if someone else paid all or part of the purchase price of your vest. How to Get Benefits? You must submit a Claim Form to get benefits. The Claim Form is available at www.SCBAClass.com or by calling 1-866-903-0639. You can submit a Claim Form online or by mail. The deadline to submit a Claim Form is June 25, 2012. The Court will decide how much Class Counsel will be paid for attorneys' fees, expenses and costs. Class Counsel's motion for attorneys' fees will be available at www.SCBAClass.com after June 25, 2012. The fees approved by the Court will be paid from the Bankruptcy Estate and/or from the total amount available for distribution to Class Members. For more information or a Claim Form: 1- 866-903-0639 www.SCBAClass.com Click on EInfo at - www.lawandordermag.com reader service #35 www.lawandordermag.com 69 ,