Cable press is a good exercise to train the chest muscles on the cable pulley.
Exercise
Cable Press
Prone
Type: Unilateral
Rest: 180s
Equipment: Bank, Kabelzug beidseitig
Tutorial
1
Position a weight bench in the middle of two cable towers. Place the cable towers on the lowest step and attach a single handle to each. Lie on the bench and grab a handle with each hand.
2
Spread your arms out so that there is a 45° angle between your upper arms and upper body. Your forearms should be perpendicular to the floor (elbows pointing downwards, hands pointing upwards). Position your hands at chest height with your palms facing forward.
3
Push the handles upwards in a powerful and controlled manner. Stretch almost, but not completely, to protect the elbow joints. Exhale as you do so
4
Lower the handles in a controlled manner until they are at chest level again. Inhale as you do so.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
Make sure that you keep your chest slightly out and your shoulders slightly back throughout the exercise. This will help you engage your chest muscles better. Also try to consciously target your chest muscles and push less out of your arms. During the eccentric movement, lower your hands until you feel a slight stretch in your chest muscles. Make sure that your wrists are not bent and are in line with your forearm.
Muscle groups
Primary
Chest
Secondary
—
Tertiary
—
Equipment
Bench
Cable pull on both sides
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