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, seated
Type: Unilateral
Rest: 150s
Equipment: Kabelzug, Verstellbare Bank
Tutorial
1
Position a weight bench in front of the cable tower and adjust it so that the backrest is approximately upright. Adjust the cable pulley to chest height and attach a simple handle. Grip the handle with your left hand.
2
Spread your arm out so that there is a 45° angle between your upper arm and upper body. Your forearm should be parallel to the floor (elbow pointing backwards, hand pointing forwards). Position your hand at chest height with your palm facing downwards.
3
Push the handle 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 handle backwards in a controlled manner until it is 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 with the 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.
Muscle groups
Primary
Chest
Secondary
—
Tertiary
—
Equipment
Cable pull
Adjustable bench
Dein Fokus zählt. Deine Privatsphäre auch.
Wir nutzen Cookies, um dein GYMKY-Erlebnis zu verbessern. Wähle aus, welche Cookies du zulassen möchtest.
