Cable (cable) trainer is one of the most popular equipment in the gym. The roller skating pulls the weight freely. The movement trajectory, multi-plane, multi-angle, and changeable grip are all its advantages!
However, when training chest muscles, many people easily ignore the benefits and advantages of cables. Most people only use cables to clamp their chests, and rarely push them like barbells and dumbbells. action!
Benefits of using cables for chest presses:
a. Flexible movement trajectory can well develop your movement control ability
b. Easier to hold: Compared with heavy dumbbells, Cable is easier to hold and easier to adjust the weight!
c. The greater the range of motion, the better the training effect for the chest muscles!
The following are several variations of the Cable chest press!
1. Classic stance!
Traditional bench press training is actually not very suitable for our daily exercise or Competitive action mode, just think about it, what kind of exercise requires lying down and exerting force? And the cable allows you to perform horizontal pushing motions while standing!
Standing can also be a great way to develop your core strength: maintain the rigidity of the trunk (Stiffness), maintain body position and assist hip and shoulder joints to stabilize the hands and feet. power. In other words, the standing push is more of a whole body movement, while the bench press is more of an upper body movement
2. Seated Cable Chest Press
The sitting position can better exert your strength and allow you to push harder! But it is completely different from the chest press with fixed equipment.
The choice is narrower! The gantry, then adjust the bench to close to 90 degrees, and then perform a seated chest push!
Pay attention to keeping the shoulder blades stable (sucking back and sinking), and always keep your shoulder blades nailed to the bench! , while pushing, keep the angle between the upper arm and the trunk at about 45 degrees
3. Supine cable chest push
Choose a narrower gantry, then adjust the pulley to the lowest position, then place the incline chair in the middle of the training frame and lie down on the chair Go up!
The action is the same as the traditional bench press. Choose an appropriate weight, then hold the handle firmly and start the bench press. When pressing up, keep your upper arms close and try to squeeze the chest muscles
As you fall, feel your chest muscles being slowly stretched. At the lowest point of the movement, keep your forearms vertical to the ground. The angle between your upper arms and your torso is about 45°