This exercise involves standing in front of a cable machine and pressing the handles forward to work the chest muscles. It is a variation of the traditional bench press and can be adjusted to target different areas of the chest.
Type
Strength
Equipment
Cable Machine
Difficulty
Intermediate
Key Benefits
- Targets the chest muscles, specifically the pectoralis major and minor
- Engages the triceps and shoulders as secondary muscles
- Allows for a greater range of motion compared to traditional bench press
- Provides constant tension throughout the movement, leading to increased muscle activation
- Can be easily adjusted to target different areas of the chest by changing the angle of the cables
- Offers a safer alternative to free weights as the cables provide a more controlled resistance
How to perform
- Stand with your feet shoulder-width apart and your back straight.
- Attach the cable to the pulley at chest height.
- Grasp the handles with your palms facing down and your elbows bent at a 90-degree angle.
- Step forward slightly to create tension in the cable.
- Push the handles forward until your arms are fully extended in front of you.
- Hold for a second, then slowly release back to the starting position.
- Repeat for desired number of reps.
FRONT VIEW
BACK VIEW
Chest
Primary
Anterior Deltoid
Primary
Triceps
Primary