how to do cable chest exercises

Cable Crossover Middle Cable Fly If youre looking for straightforward cable machine chest exercises to add to your routine cable crossover are a great staple exercise to get you started. The cable chest press is a machine exercise that primarily focuses on the chest but also targets the middle back shoulders and triceps to a lesser extent.

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Heres how to do it.

. At the end of the movement rotate and scoop your hands up into. About Press Copyright Contact us Creators Advertise Developers Terms Privacy Policy Safety How YouTube works Test new features Press Copyright Contact us Creators. Like the hanging leg raise it is difficult and hits many muscles.

Hold and contract the chest muscles when hands are together. Set the handle height on the cable machine so that they are even with your chest. To really emphasize chest engagement you want to do more with your hands than just keeping your palms out.

Grab a handle with each hand and step forward in a staggered stance and so that the cables are taught. Lead With Your Pinkies. Rest a maximum of 15 seconds enough time for you to move the handles up one notch.

After all this is probably the most commonly performed cable exercise for the pecs. 2 sets x 8-12 reps. No list of cable chest exercises would be complete without mentioning the high cable crossover.

To hit your lower chest this is the go-to exercise. To perform this exercise do the following steps. High cable crossovers work your inner and lower pecs.

Hook two handles or a rope to the cable hook. That is for example 20-30 push-ups then immediately 10-15. Move handles up another notch.

Stand facing the cable machine with the pulley on the lowest setting. Your pulley position is determined by the area of the chest you want to target. It exercises provide the best and fullest pectoral development.

From a starting position with your slightly bent arm up and out to the side pivot from the shoulder to bring the cable down and across your chest. Vary the position of the bench to hit different angles of the upper chest. Feet should be.

Setting the pulleys in the highest position focuses on the lower pecs while the lowest position will work your upper pecs. Standing Cable Chest Press. The cable crossover is a great chest exercise because it stretches the pecs from the start position hitting the outer pec muscle fibers.

You can also combine a cable chest workout with push-ups performing the sets of both exercises without a break. Repeat the exercise pulling your hands in front of you until failure. Do the same number of reps on both sides.

Set the pulley to its highest level. This one creates bigger tension on your upper chest. Some movement different muscles.

This exercise has an average weight of 90 lb a best weight of 93 lb and has been logged 1 times in the last year. Start with incline cable crossovers until you reach failure. Grasp the rope using your hands in a neutral position ie palms facing each other and fingers pointing down in line with the forearm bones.

Chest cable exercises should be performed in 10-15 repetitions of 2-3 sets with low or medium weight. Set the bench at about 30-45 degrees inclined. Ab Rollouts are one of the best coreab exercises because it works you for trunk flexion hitting both the upper and lower fibers of the abs effectively anti-flexion great for your low back and anti-extension again great for your abs.

If using handles grab a handle in each hand and stand up. Perform like you would a bench press but with cable. Do not go more upright as the stress shifts more to shoulders rather than chest area.

Start with the handles at the lowest position in the cable machine. For chest cable crossover of primary importance is technique. Grab a single handle with your right hand and stand facing away from the machine with a shoulder-width stance.

It provides constant tension in helping build massive pecs.

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