Not exact matches
Pallof
Press Targets: Obliques, transversus abdominis (rotational muscles) Attach a D - handle to a
cable cross machine and adjust the pulley to
chest height (a resistance band around a pole works, too).
The idea is to progressively move up in weight on each set of the bench
press,
cable crossovers, and lying low - pulley
chest flyes.
Sample Exercise Setup:
Chest — 3 exercises, 1 incline, 1 flat and 1 decline Back — 4 exercises, 1 wide chin up or latt pull, 1 row, 1 pulley or machine row, Deads or pullovers (alternate between these two) Delts — 3 exercises, overhead
press, side laterals, bent laterals Triceps — 3 exercises, overhead tricep extension with bar or dumbbell,
cable pressdown, machine dip Biceps — 3 exercises, preacher curl, barbell or dumbbell curl,
cable curl Quads — 3 exercises,
press of some kind, extension, hack or
press or squat of some kind Hams — 1 exercise, leg curl Calves — 3 exercises, standing calf raise, bent lower back calf raise (like donkey calf raises where your upper body and lower body are in an «L» shape), seated calf raises Abs - 3 exercises, weighted machine crunch, hanging leg lifts,
cable reverse crunches Traps — 1 exercise, shrugs
● Machine or
cable chest press ● Machine or
cable seated row ● Machine leg
press or dumbbell squat ● Machine or
cable pulldown ● Plank ● Side plank (left) ● Side plank (right)
Setting the
cables high up on the stand and
pressing them downward places the resistance in line with the lower sternocostal fibers where the bulk of your
chest mass is located.
Don't listen to all these guys who give you twenty different exercises for the
chest — incline
presses, decline
presses, the flat bench
press, incline, decline and flat dumbbell flys,
cable crossovers, front raises, pullovers... from what I've found, overtraining the
chest really doesn't get anyone anywhere.
Press the
cable away from your
chest, fully extending both arms.
A sample exercise that you could do this core exercise progression for is the standing
cable chest press.
Quads: squat (or leg
press), leg extension Leg bi: leg curl on 2 different machines calves: standing calf raise, seated calf raise
Chest: bench
press,
cable flyes back: bent over row, pulldown traps: barbell shrugs * shoulders: behind neck
press, side lateral bis: barbel curl, one arm dumbell curl on preacher bench tris: lying tricep extension,
cable pushdown fores: hammer curls, behind the back standing wrist curls abs: weighted crunches,
cable side crunches
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The key to an impressive
chest may well be with
cable crossovers, incline flyes, and seated
chest presses.
Monday -
Chest, Biceps, Triceps flat bench - 2 sets 8 reps barbell curl - 2 sets 10 reps incline bench
press - 2 sets 8 reps Tricep dumbell extension - 2 sets 10 reps incline dumbbell curl - 2 sets 10 reps triceps
cable press down - 2 sets 10 reps Core workout - Sit - ups, leg lifts etc..
Since my original comment 5 days ago, I've found that just focusing on a few major lifts that are important to me (bench
press, weighted pull ups, weighted pistol squats) and even adding a few more sets but cutting out sets of complimentary lifts on those days (e.g.
cable flys on
chest days,
cable rows on back days, etc.) has seemed to help a lot.
Single - arm
Cable Chest Press With Step - back Lunge (hold a single cable handle in ipsilateral hand from moving leg; perform press at top of l
Press With Step - back Lunge (hold a single
cable handle in ipsilateral hand from moving leg; perform
press at top of l
press at top of lunge)