This exercise involves sitting on a cable machine and pushing the handles forward to work the chest muscles. It is a great alternative to traditional bench press exercises and allows for a wider range of motion.
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 exercises
- Provides constant tension throughout the movement, leading to increased muscle activation and growth
- Engages the triceps and shoulders as secondary muscles, leading to a more well-rounded upper body workout
- Can be easily adjusted to accommodate different fitness levels and goals
- Offers a safer alternative to free weight exercises, as the cable machine provides a controlled and stable environment
How to perform
- Adjust the seat height so that the handles are at chest level when you are seated.
- Sit on the machine with your back flat against the pad and your feet flat on the floor.
- Grasp the handles with an overhand grip and bring them to the sides of your chest.
- Push the handles forward until your arms are fully extended, but do not lock your elbows.
- Slowly bring the handles back to the starting position, keeping your elbows slightly bent.
- Repeat for the desired number of repetitions.
FRONT VIEW
BACK VIEW
Chest
Primary
Anterior Deltoid
Primary
Triceps
Primary