Seated Cable Chest Press
a.k.a. Freemotion Chest Press
Differentiation: Mechanics
This variation of an upright chest press is unique. Here is how: you use a cable machine. The cable machine maximizes the resistance continually applied to your chest throughout the movement. You are also seated for this exercise. Being seated eliminates the need to balance any weight like you would need to do with a laying chest press. Not focussing on balancing allows you to focus intently on each contraction in 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 a cable machine with two pulleys.
3) Select a suitable weight on each side.
4) Locate a movable military bench.
5) Position the bench in front of the two pulleys.
6) Set the pulleys so they are just below shoulder height.
7) Obtain two single stirrup handle attachments.
8) Clip an attachment onto the pulley hook on each side.
9) Grasp the handle attachments before you sit on the bench. |If you have a partner, he can hand you the handles after you sit down.
10) Sit on the bench facing away from the cable pulleys.
11) Place your feet wide apart on the floor for stability.
12) Bring your hands to shoulder level.
13) Use an overhand grip.
14) ...and squeeze your shoulder muscles together.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale as you push the handles forward,
3) ...until your arms are fully extended.
4) Lock your elbows and hold this position for a count of one second.
5) Then, inhale as you allow the handles to move back toward your chest using a slow and controlled movement
6) ...without allowing the plates to lower down onto the stack.
7) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Do not allow the plates to lower down onto the stack.
Keep your elbows flared outward.
Be sure to maintain control of the handle attachments. Do not allow the handles to tilt downward or upward. Keep your arms parallel 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.
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 |
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