Channel X: cable-access workouts for results worth viewing - cable exercises

Men's Fitness, Sept, 1998 by Jim Rosenthal

Cable-access workouts for results worth viewing

If you've hit a plateau with your normal approach to back and chest training, perhaps it's time to set your remote control for a more stimulating workout. Forget about the usual network programming of bench presses and lat pulldowns and tune in to the brave new world of cable. Though it's true that cable exercises are not exactly new, there's always a different spin or twist you can put on a familiar exercise by changing the angle or, in this case, the quality of resistance.

The rap on cable exercises is that they're difficult to perform. There's some truth to that, but any new movement comes with a learning curve. (Remember when you first started using free weights?) You simply need to get used to the particular feel of cable movements. In some ways, these exercises are improved versions of the free-weight standards they replicate.

"The advantage of doing cable exercises is that you're able to keep continuous tension on the muscle," says John Richling, a trainer at Gold's Gym in Venice, California. "When lifting free weights, you're limited by gravity - you reach a point in the movement where you lose that continuous tension and the muscle can no longer contract.

"Cables are also superior to machines in certain respects because, as with free weights, you're not locked into a particular configuration that may or may not suit your needs and your particular physical specifications. Cables offer constant resistance and the adaptability of free weights - you get the best of both free weights and machines without any of the negatives."

To get you cable-ready, Richling details the technical nuances of a chest and back workout using cables. You can hit both back and chest on the same day, split them up into two distinct workouts or mix and match the exercises.

Volume Control

The goal is three back or chest exercises per workout - nine sets per body part should get the job done. Unless otherwise specified, you should perform three sets of each exercise.

The reps will vary depending on your objectives: If you're going for endurance and cuts, keep the reps high (10 to 15); if it's size you want, go for lower reps (four to 10). Richling recommends cycling light and heavy days to reap the benefits of both workout strategies.

There's no reason to ditch your regular chest and back workouts, though. Integrate these cable movements into your regular programming to stimulate new growth. After a couple of months of consistent effort, you should start to see a big difference in your progress.

The Exercises Chest

Flat/incline/decline cable flye

Place a bench in the center of a cable-crossover machine with two low-cable attachments. When you sit or lie down on any bench - incline, decline (not shown) or flat - place your feet flat on the floor for stability whenever possible. Keep your head in a neutral position; don't strain forward or backward. Grasp the middle of the handle, and let it rest across the lower part of your hands so your wrists stay straight. As you lift the weight, push from the lower part of your palms, wrists straight and elbows slightly bent. Keep your chest and shoulders in an open position as you bring the handles within two inches of each other in front of your chest. Don't slam your hands together; that works your shoulders more than your chest. Squeeze your pecs for a complete contraction, and go for the stretch as you return to the starting position.

Channel X

Cable-crossover 21

Stand in the center of a high-cable pulley apparatus. Grab the middle of each handle securely and walk forward two or three feet so your arms are pulled back and your chest is open. Keeping your arms slightly bent throughout the movement, pivot from the chest-shoulder attachment, keeping the handles two inches apart from each other as you finish pulling across your body. Squeeze your chest at the end of the movement and return to the starting position, getting a good stretch before repeating. Perform seven reps at mid-chest height, seven reps at upper-ab height and seven reps at lower-ab height for a total of 21 reps per set.

Unilateral low-pulley crossover

Stand in the center of a low-cable-pulley apparatus. Grasp the handle of a low-cable pulley with your right hand, positioned at hip level. Bring the handle across the front of your chest as high as you can without transferring the load to your shoulder, squeeze your pec and release. Complete the reps, then switch sides. This finishing movement really brings out the chest separations. Because it places a great deal of stress on the shoulders and middle back, though, don't use too much weight.

The Workout

Exercise                       Sets            Reps(*)

Chest

Incline cable flye              1-3            10-15

Flat cable flye                 1-3            10-15

Decline cable flye              1-3            10-15

Cable-crossover 21              3              21

Unilateral low-                 1-3            15-20
pulley crossover

Back

Unilateral bent                 1-3            10-15
cable row

Bilateral cable row             1-3            10-15

Rope pulldown                   3              10-15

Incline-bench                   3              10-15
pulldown

* Do 1 to 15 reps on a light day and four to 10 reps on a heavy
day.