I consider this a finishing exercise. After a great workout I often try to get an explosive pump in the muscle with this exercise. I would not start a workout with this type of exercise.
Between sets I often flext a the muscle I am training. I think of an exercise like this as a crazy, supper up flex based on how gosh darn hard the chest feels after.
A cable machine is great for isolating the chest, providing constant pressure and building up that rock hard pump.
For those of you who love free weights, be sure to throw in some cables or machines to mix it up. Variations in your training are a big bonus for growth and overall progress.
This exercise can be a awkward and require a focus. This is an exercise that really requires the mind muscle connection. Because it is more about the squeeze and pump than the weight, one really needs to pay attention to their form and targeting the chest muscle.
It can be very easy to rotate the shoulders from the hips. This will turn this exercise into more of a core exercise than a chest exercise. I try to keep my shoulders steady and move the arm across the body from my shoulder.
Form & Safety
As always form and safety is extremely important. Injury is always possible. I have been doing movements like this for 26 years and adding weight is natural for me. Use caution and consult professionals. But keep in mind rule 2! Intensity is one of the rules I have lived by for over 26 years.
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I have kept lean and athletic for over 26 years by creating a demand for calories and eating sensibly. Working muscle, growing muscle and sustaining muscle all take calories! With a sensible diet, the extra calorie demand allows me to burn off calories that might otherwise be stored as fat.
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