This exercise involves lying on a bench and using a cable machine to perform a chest press. The cables provide resistance throughout the movement, targeting the chest muscles and helping to build strength and size.
Type
Strength
Equipment
Cable Machine
Difficulty
Intermediate
Key Benefits
- Targets the chest muscles, specifically the pectoralis major and minor
- Allows for a greater range of motion compared to traditional bench press
- Provides constant tension throughout the movement, leading to increased muscle activation
- Engages the triceps and shoulders as secondary muscles
- Can be easily adjusted to target different areas of the chest by changing the angle of the cables
- Less strain on the wrists and shoulders compared to barbell bench press
How to perform
- Start by lying flat on a bench with your feet firmly planted on the ground.
- Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
- Slowly lower the barbell towards your chest, keeping your elbows close to your body.
- Pause for a moment when the barbell is just above your chest.
- Push the barbell back up to the starting position, fully extending your arms.
- Repeat for desired number of repetitions.
FRONT VIEW
BACK VIEW
Chest
Primary
Triceps
Primary
Anterior Deltoid
Primary