Lying Cable Chest Press
a.k.a. Freemotion Chest Press
Differentiation: Mechanics
This variation of a Chest Press is unique. Here is how: you use a cable machine | instead of dumbbells | or an Olympic bar | which is an unusual way of performing a chest press. Using a machine offers a more controlled movement. This exercise offers a good way to target your entire chest.
Starting Position
To get into starting position, do this...
1) Optionally, it helps to use a partner to perform this exercise, but a partner is not required.
2) Locate two cable machines that are about 10 feet apart.
3) Position the flat bench between two cable machines that are about 10 feet apart.
4) Set each pulley at its lowest setting - the one closest to the floor.
5) Obtain two open end crossover handle attachments.
6) Clip the attachment onto each pulley hook.
7) Grasp the handle attachments before you lie down. |If you have a partner, he can hand you the handles after you lie down.
8) Lie lengthwise on the bench.
9) Place your feet flat on the floor, wide apart for stability.
10) Reach back and grasp a handle attachment in each hand from your partner.
11) Hold the handles at chest height - with your elbows bent.
12) ...with your palms facing each other.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale while you push the handles straight up above your chest,
3) ...until your arms are fully extended.
4) and bring them close together.
5) Hold this position for a count of one second.
6) Then, inhale while you gradually allow the cables to retract...
7) ...until your elbows are bent and the handles again reach chest level.
8) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Be sure to maintain control of the handle attachments. Do not allow the handles to tilt forward or backwards. Keep your arms perpendicular to the floor.
Keep your wrists straight and tight. If you compromise the form of your wrists, you will be at a high and unnecessary risk of injury.
Press your shoulder blades firmly into the bench while pushing up each rep.
Keep your elbows flared outward.
Gear Advice
For your hands, we encourage you to order the Harbinger 1250 Training Grip WristWrap Glove or use weightlifting chalk instead of wearing a glove.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Harbinger Training Grip WristWrap Glove | $26.99 | |
| Weightlifting Chalk | $11.15 |
In Gym Gear Needed
| Gear Type | Gear |
|---|---|
| Cable Attachment | Double D Handle Cable Attachment |
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Appearing in the Video
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Tip
Focus most stress on your shoulder blades when extending your arms.