Cable press is a good exercise to train the chest muscles on the cable pulley.
Exercise
Cable Press
Sitting
Type: Unilateral
Rest: 180s
Equipment: Verstellbare Bank, Kabelzug beidseitig
Tutorial
1
Position a weight bench in the middle of two cable towers and adjust it so that the backrest is approximately upright. Adjust the cable pulleys to chest height and attach a single handle to each. Grip 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 parallel to the floor (elbows pointing backwards, hands pointing forwards). Position your hands at chest height with your palms facing downwards.
3
Push the handles forwards 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 backwards 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, move your hands backwards 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
Adjustable bench
Cable pull on both sides
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