The cable chest press can be done both in the sitting and standing positions. ![]() Much like the latter, the cable chest press activates the pectorals, anterior deltoid, and triceps, but it also works other muscles of the shoulder girdle including those making up the rotator cuff. ![]() The cable chest press is a compound movement that serves as a great alternative to the standard barbell bench press. Weight: Use a weight that leaves you 2 to 3 reps short of failure, e.g. Programming: 3-5 sets of 6 to 10 repetitions. Media Content: Someone doing a cable chest press. We’ll also go through which muscles each exercise focuses on, so that you can choose what and when to integrate into your workouts. These exercises don’t all have to be done on the same day but can be incorporated into your upper-body days based on your goals and preferences. We’ve provided a good mix of compound and isolation exercises that will allow you to work both on your strength and muscle hypertrophy. Here’s an outline of the exercises we will explore today: We will also detail the benefits of working out with a cable machine and share some pro tips on how to best use one. We’ll show you how to do the cable chest press, the flat cable chest fly, the low-to-high cable chest fly, the cable crossover, and the low-to-high cable crossover. So – let us take you through five of our favorite cable exercises to help you target your upper, middle, and lower chest. And one of the areas that they are quite efficient in working is, you guessed it- the chest. ![]() Cable machines provide an alternative with a ton of versatility (in terms of exercise variation and body parts) and an increased opportunity for muscle isolation. While barbells, dumbbells, and other free weights are the main equipment selected in many chest-training routines, cable machines can also be used. In the vast pool of pressing equipment, the cable machine comes to the forefront as a versatile tool.
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