Table of Contents
Description
The Ultimate Cable Chest workout Routine
- Low to High
- Incline press
- Standing Fly
- Chest Press
- High to Low
- Decline Press
- Incline Fly
- Decline Fly
- Flat Bench press
Description
You have been exercising for months, also grinding but your chest is not developing, then you are at the right place, this is one such muscle, which is liked by all gym-goers, and why not. Chest is the only one which makes your overall upper body attractive, whether you are wearing a full-sleeve shirt or shirtless, in both cases, it gives you a muscular physique.
Here, beginners, seeing athletes, think that the more weight they bench, the result will be quicker, and start with the help of spotter from the very beginning of their first repetition and fail to be at their technique and posture, and performing as if doing a job of making barbell ups and downs, which is Incorrect, and increases the chances of injury, when you do improve your form, Only then will you start seeing results,
International chest day (Monday) doesn't mean to do heavy benches. A lot of people keep the wrong myths that, size will increase only by bench pressing, but no, if you do not add different type of charts or angles, you cannot get your dream chest, So before wasting your time, let's start. Here we have brought for you a variation of chest.
The Ultimate Cable Chest Workout Routine
Low - High
In this variation, you will be able to provide a good mass to your upper pecs muscles, and it is better than dumbbell or press moves, as you keep maintaining muscle contraction even in eccentric movement. Moreover, it’s more likely to deliver quick effects.
- Attach the D-bar at low to the pulley machine. Step forward while pulling the cable bar, in order to get the full range of movement,
- Thereafter, lift the bar in an upward direction after retracting your shoulder. Ensure it does not go beyond your chest height, engage the fibers well. Following that, slowly lower down while maintaining your eccentric contraction.
Incline press
This is a perfect training for beginners because it is way more difficult to train with normal gym barbells, as the only weight of Olympic bar is 20kg, but here you can perform the same variation with more control repetitions in a better focused way, along with your shoulder is not engaged as much here.
- Set the load. Afterwards, pull the bar and lie down on the bench, retract your shoulders, Inhale.
- In the next moment, move the weight in your skyward direction, make a strong contraction, Subsequently, bring the handle downwards in a focused way.
Standing Fly
Here, you can consider it compound training as it targets the middle pecs along with the side chest, alike while you do squeeze the muscles, it helps to target the mid-chest, and your side portion also gets trained, when you put stretches on your pecs and complete the rotation.
- Set the functional trainer's roller at shoulder height Hold a straight posture while holding the bar. Open your hands. Breathe in, engage your scapula.
- Next, take the handles straight ahead, flex the muscles well, pause briefly.
- After that, return smoothly to the beginning point, while maintaining the tension.
- Repeat.
If you find a gym is full and don't have a barbell machine, you can try this exercise, as it is similar to the bench press along with working under less weight. Plus, it will give you the same muscle tension as you would with a heavy barbell. "Cable presses allow for a more natural movement path and greater freedom of joint positioning, reducing shoulder strain compared to barbell bench presses." says Dr. Mike Reinold, Physical Therapist & Strength Coach.
- Walk to the weight tower and place the training deck at 90 degrees in between.
- Set your preferred load, then, with the help of a spotter, pull the cable and sit down, plus ensure your thumb is positioned towards you, then tighten your back, take a breath, push the bar towards your front, make muscle contraction well,
- Afterward release smoothly until it reaches the starting point, then repeat.
High-Low
This exercise focuses on your lower pecs and helps in overall chest development. “This movement recruits the sternal head of the pectoralis major with high specificity. Unlike free weights, cables provide a consistent resistance curve, leading to better overload.” says CSCS Strength Specialist.
- Adjust the weight on the directional load lifter, set the roller on top-most high.
- Afterwards, stand tall and grab the bar making slightly lean forward, move one foot forward, take a breath, make your shoulder retract.
- Following that, bring the bar downward and tighten the muscle, pause, then release the bar in a calm manner, confirm not to overstretch.
Decline Press
- Set your gear pulley to high. Step ahead while pulling the bar and stand leaning slightly.
- Afterwards, bring the handle towards a downward direction, contract your pulse well.
- Pause for a moment, following that release the pulley grip in an attentive manner.
- Repeat.
Incline Fly
This training also works on the width of your pecs muscles. Here is the good thing about that: You can also adjust the height and angle of the pulley to get hits more precisely to your upper chest.
- Hold the handlebar and lie down on the bench, ensure your palm portion should be inside, tighten your abs, then take them in an upward direction.
- Make sure to take your hands in the straight of the upper chest, hold them briefly.
- Next, while creating muscle tension, bring it towards the lower side.
Decline Fly
This movement will help you to gain chest length. It is an isolation moment which targets the side pecs muscles only.
- As you already know, decline means. Your bench will be set on low, hold the cable bar and lie down.
- Here you do the same as other flyers, but confirm your palm stance will be inside, tighten the core.
- Bring the weight in the skyward direction, hold by maintaining the tension, then, without giving a jerk, lower down the pulley.
- Repeat.
Flat Bench
This variation is also the same as the bench press. The only difference here is that, instead of weight, you will use a cable, which is also quite a safe time, does not put much stress on your wrist and elbow, and focuses only on the middle pecs.
- Walk over to the flat bench, grab the cable, and make sure your thumb position is facing inside. Have a grip, chest up,
- Afterward, take the bar in the upward direction of your chest, hold it for a while, then smoothly lower the pulley to the starting point.
Benefits
It also gets help outside the gym when you have to lift heavy market bags or in shifting furniture.
If you sit in front of your computer and mobile for a long time, then it also helps you recover from an office worker posture, like rounded shoulders, neck strain.
Jeff Cavaliere (Founder of Athlean-X) says," We have to train in adduction. This (chest cable crossover) is not an optional exercise if you want your biggest chest… I don’t like the unsupported dumbbell flies. It actually creates a lot of instability at the shoulder".
Read more: Biceps Variation Exercises | Tips, Benefits
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