The cable press is a good exercise to train the chest muscles on the cable pulley. Due to the incline of the weight bench, you are more likely to work the lower chest muscles.
Position a negatively inclined weight bench (inclination approx. 15-30° downwards) in the middle of two cable towers. Head height should be slightly behind the cable tower. Place the cable towers on the lowest step and attach a simple handle to each one. Lie down on the bench and grasp 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. Breathe in as you do so.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions.
Tip
If the negative bench in your gym has leg pads, hang onto them with your feet for more stability. 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 (lower)
Secondary
Triceps
Shoulder (front)
Tertiary
—
Equipment
Decline bench
Cable pull on both sides
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