Cable Incline Chest Press
Differentiation: Mechanics
This variation of an Incline Press is unique from other Incline press exercises. Here is how: you use a cable machine. The machine offers maximum resistance throughout the movement. Maximizing resistance increases the overall definition of your 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) Set both pulleys on each machine at a setting that are the height of your knee.
4) Obtain two open end crossover handle attachments.
5) Clip an attachment onto each pulley hook.
6) Position the movable incline bench in the middle of two cable pulleys.
7) Set the adjustable bench to a 45-degree angle.
8) Grasp the handle attachments before you sit on the bench. |If you have a partner, he can hand you the handles after you lie down.
9) Lie back on the incline bench with your back flat against the pad.
10) Place your feet flat on the floor, shoulder-width apart.
11) Grasp a handle in each hand from your partner - with your palms facing forward.
12) Bring your arms down, until your upper arms are parallel with the floor.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale as you flex your pecs while pressing your hands upwards and inwards
3) ...until your arms are fully extended.
4) At the top of the movement, squeeze your upper pecs and hold for a count of two seconds.
5) Then, inhale as you allow the handles to retract downward to the starting position using a slow and controlled movement.
6) More detail shown here.
7) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Keep your butt on the bench's seat.
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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