Sit on a cable machine with a bench, attaching a straight bar or narrow grip handle at chest height. Adjust the seat, grasp the handle with a close grip, and position it close to your chest, elbows tucked in.
Execution
Press the handle forward in a controlled motion, fully extending your arms while keeping elbows close. Slowly return the handle to your chest, maintaining tension throughout. Repeat as needed.
Equipment required
Machine
Target muscles
Chest
More Detailed Information
Seated Cable Close Grip Chest Press
How to Do:
Setup
Sit on a cable machine with a bench and attach a straight bar or narrow grip handle to the cables at chest height. Adjust the seat and backrest for proper alignment, and grasp the handle with a close grip, keeping your palms facing down.
Starting Position
Position your feet flat on the ground and lean back against the support pad. Hold the handle close to your chest, with your elbows tucked in near your sides.
Press Forward
Push the handle forward in a controlled motion, extending your arms fully. Keep your elbows close together throughout the movement to focus on the inner chest.
Return to Start
Slowly bring the handle back toward your chest, maintaining tension in the muscles and avoiding letting the weights touch down.
Repeat
Perform the desired number of repetitions while maintaining proper form and control.
Benefits:
The Seated Cable Close Grip Chest Press effectively targets the inner chest and triceps, providing focused muscle engagement due to the narrow grip. The cable resistance ensures constant tension throughout the exercise, promoting strength and stability. This variation is excellent for isolating the chest and triceps while minimising strain on the shoulders and joints.
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