Superset Chest&Back S02_06

This chest and back superset, consisting of the Kneeling Cable X-Press for the Abdominal Head of the Pectoralis Major, and the Straight Arm Dual Cable Pushdown, for the Latissimus Dorsi, is one from the category of least necessities and smallest space. The basics consist of 3 to 4 sets in total consisting of 10 to 12 repetitions per exercise and rests between sets.

The Kneeling Cable Press is the first exercise in this superset. It is useful to use a mat. The focus is mainly on the angle of the arms in relation to the body. Bring the elbows back to approximately shoulder height and extend past the midline. Don’t use a lot of weight and pay more attention to the execution.

The Straight Arm Dual Cable Pushdown uses the same two cables and can be performed with the same weight as the previous exercise. By moving the elbow past the body you obtain more adduction and extension. It is therefore useful to stand with one leg in front and one leg behind and to stretch the arm far forward on the side of the leg that is behind, around head height. Then move the arm downwards and, as mentioned, past the body. It can also be done with two feet next to each other, as long as the arm extends beyond the body and there is stability in the position.

The sportswear I am wearing here is from Project Rock, a clothing line from Under Armour.

Recommended basic execution:
• 3-4x sets
• 10-12 repetitions
• Rest breaks between the sets

Target:
• CHEST
• PECTORALIS MAJOR
• ABDOMINAL HEAD
• BACK
• LATISSIMUS DORSI

Tools:
• Cable
• Mat (Optional)

Видео Superset Chest&Back S02_06 канала PDECD