The cable press is a good exercise for training the chest muscles on the cable pulley. The one-armed version allows you to concentrate on just one side. You can do this exercise to compensate for muscular imbalances.
Exercise
Cable Press
One-armed, lying down
Type: Unilateral
Rest: 150s
Equipment: Bank, Kabelzug
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 the left handle with your left hand.
2
Spread your left arm out so that there is a 45° angle between your upper arm and upper body. Your forearm should be perpendicular to the floor (elbow pointing down, hand pointing up). Position your left hand at chest height with your palm facing forward.
3
Push the handle 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 handle in a controlled manner until it is back at chest level. Breathe in as you do so.
5
One repetition has now been completed. Repeat this process for the specified number of repetitions with your left side first and continue with the right side after a 60-second break.
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. You can hold on with your other hand to gain more stability.
Muscle groups
Primary
Chest
Secondary
Triceps
Shoulder (front)
Tertiary
—
Equipment
Bench
Cable pull
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