![]() ![]() Using the cable machine also works your muscles over a large range of motion. In this upper chest exercise your body is not supported by a bench, so the stabilizing muscles of your core and legs have to work to keep you in position. Keep your back stable during the movement-don’t allow your body to move up and down.Raise and lower the weights at the same speed.Your palms should be oriented toward each other as they hold the handles throughout the exercise. Maintain steady tension on the cables throughout – don’t jerk the weight up and then let it slam down on the stack.Standing forward so that the pulleys are just slightly behind you affords a better trajectory to target the pectoral muscles.In addition to your chest, it also helps to strengthen and tone the shoulder muscles. Muscles InvolvedĪll of these exercises will place the workload on the upper pecs to help fill out and build muscle in the top of the chest. Pause a moment and squeeze your pec muscles before slowly allowing the handles to return to the starting position. Low-Pulley Cable FlyĮXECUTION (ACTION): In a simultaneous upward and inward motion, bring the handles to a point straight out in front of you so that your hands are level with your chin (until the handles meet at head height). Maintain the arch in your low back and keep your chest up. Grasp the handles with your palms facing up, and keep your elbows slightly bent and pointing down toward the floor and behind you. Stand in the direct center of the apparatus with one foot in front of the other and your knees slightly bent. STARTING POSITION: Attach single-handle D-grip handles to the lower pulleys on a cable crossover apparatus. Occasionally it can be done first as a pre-exhaust move. See the standing cable chest press, which also targets the lower pectoralis major.Because you’re working at only one joint - the shoulder - and keeping your elbows locked in a slightly bent position, it makes for an excellent isolation move as a flushing exercise at the end of your workout.By internally rotating your shoulders as you perform the cable cross-over, you bring the origin and insertion of your pectoralis major into better alignment, which ensures a shorter and more favorable contraction pathway and better isolation.Instead of just bringing the stirrups together, it’s a good idea to cross the stirrups and thus strengthen the cross-over range of motion.Keep your body still and the movement under control.Inhale as you slowly reverse the motion until you feel a slight stretch in your chest.Hold for a count of two and squeeze your chest.Keeping your elbows slightly bent, exhale as you slowly pull the stirrups together in a downward hugging motion. ![]()
0 Comments
Leave a Reply. |
Details
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |