Bent Over Cable Press
Description
The bent over cable press is a rather advanced movement that requires a great deal of stability. The stabilization requirements are what makes the exercise so effective. The body meets the stability demands through the recruitment of additional stabilizing muscles. Also, it trains the muscle groups to work together as a kinetic chain. For example, during movement execution, muscle recruitment is not only limited to the chest and the triceps. Muscle contraction and stabilization demands are also placed on the core, the shoulder region, the legs, as well as other muscle groups. The bent over cable press makes a great pre-exhaustion superset finisher when combined with the standing cable crossover exercise.
Execution
- Select the appropriate weight and grasp a pulley cable attachment in each hand.
- Move both pulleys down to a point where you have your arms extended with knuckles facing the ground.
- Bend over at the hips while placing one leg forward and the other leg back for stability. Move the arms to a position that has your elbows in direct alignment with your wrists.
- Exhale and push both arms forward in a similar fashion to the technique used for the chest press.
- Inhale, flex at the elbows and return movement back to the position described in step 3.
- Repeat until desired number of repetitions are completed.
Exercise Ball Incline Dumbbell Press
Description
By substituting the bench for an exercise ball, the dumbbell press becomes much more challenging. Since the stability is reduced, additional muscles - particularly throughout the core - are recruited in order to maintain the body’s position throughout the movement. By dropping the hips, the angle switches to that of an incline press which targets the upper (clavicular) portion of the pectorals. Due to the exercise complexity, only experienced trainees should incorporate exercise ball usage for the dumbbell press. Another notable advantage is the movement versatility that the exercise ball delivers. Since the trainee can easily make the transition from a flat to an incline dumbbell press, a variation can be executed that incorporates both versions. Details on this flat-to-incline dumbbell press variation can be accessed by clicking here.
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Execution
- Select appropriately weighted dumbbells and sit atop an exercise ball with the weights placed on the thighs.
- Gradually step out and move to a position that has your upper back atop of the exercise ball. Drop the hips and position the elbows to the sides in preparation for the pressing movement.
- Exhale, extend the elbows and drive the dumbbells up and towards each other.
- Inhale and lower the weights back down at a controlled speed while maintaining wrist-to-elbow alignment.
- Repeat until the desired number of repetitions are completed.
Variations
The closer the feet are placed towards each other, the more the stability is reduced. The stability reduction will increase the exercise difficulty. This is a very advanced version and is only recommended for advanced trainees.