How you can Perform the Cable Push-Pull Exercise Techniques, Benefits, Variations

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SOURCES:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5758546/#B39.
https://www.ncbi.nlm.nih.gov/pubmed/20444646.
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The lat pulldown is one of the most classic lats and back building exercises performed in back workouts. That said, there are some limitations to the exercise when it comes to developing all of the muscles of your back. In this video, I’m going to show you four lat pulldown alternatives for a better back that you can use in addition to the classic exercise the very next time you train..
To start, there are many different ways to do even the traditional pulldown exercise. You can perform it with your hands gripped underhand for instance. This helps to activate the biceps a bit more allowing you to lift more weight while also getting an anatomically good stretch on the lats in the top position of the rep. You can grip overhand and do so either narrow or out wide. The wider you go the more likely you are to activate the teres major muscle (an important yet overlooked muscle of the back)..
That said, there are many other things that you can do with the lat pulldown machine that aren’t exactly pulldown grip or width changes. For instance, you can begin by swapping out the attachment that you are using to perform the exercise. Don’t always use the default bar to perform your lat pulldown reps. Instead, try attaching a rope and doing what may be my favorite all time back exercise, the face pulldown. The face pulldown is a variation of the face pull (which is something that I recommend you do at the conclusion of every back workout you do). Instead of pulling purely horizontal as is often the case with the standard version of this, you’ll be getting a vertical pull and will be able to use slightly heavier weights here for more hypertrophy..
Next, you can keep the rope in place and perform a straight arm pulldown. The rope, by virtue of the fact that it hangs lower than the bar, gives your arms more room to travel up and down and therefore get a better contraction of the lats at the bottom. If you used the bar you likely would have to stop because you run out of room on the pulley at about upper chest height. This will limit the degree of contraction that you are able to get in your lats. Instead, with the rope you can squeeze your lats hard and get the hands down to about waist level for a stronger contraction on every rep..
Now you can always use the traditional bar attachment as well, just perform your exercises differently for a different effect. Here you would want to try the straight arm scapular strength pulldown. This may be the most grueling but effective of them all. This is a variation of an exercise I did on instagram that caught the attention of Sylvester Stallone. This works a key element of scapular strength that often gets overlooked. Not anymore..
Finally, the scapula pulldown is another one of those small muscle exercises that delivers big results. Try to pull the bar and shoulder blades down without bending your elbows. This forces the muscles of the mid and lower traps to do it correctly. These muscles of the back often do not get the work that they should. Doing this exercise this way will deliver big results in a short period of time..
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Hey guys!
Today we are going to be killing our chest so that we can put on some serious muscle. We are hitting every section of the chest to get pumped and ripped. Workouts like this can get you one step closer to the ripped muscular body you’ve always wanted..
Video Breakdown:
4 Sets/6-8 Reps.
High Cable Flyes.
Mid Cable Flyes.
Low Cable Flyes.
Dips.
Let’s get warm….
1:18 High Cable Flyes Warm Up Set.
1:50 Mid Cable Flyes Warm Up Set.
2:26 Low Cable Flyes Warm Up Set.
3:02 Let’s get into our workout now!
3:08 High Cable Flyes Set #1.
3:21 Superset with push ups.
3:50 High Cable Flyes Set #2.
4:07 Superset with push ups.
4:28 High Cable Flyes Set #3.
4:31 Superset with push ups.
4:45 High Cable Flyes Set #4.
5:01 Superset with push ups.
5:11 Mid Cable Flyes Set #1.
5:29 Superset with push ups.
5:48 Mid Cable Flyes Set #2.
5:57 Superset with push ups.
6:25 Mid Cable Flyes Set #3.
6:41 Superset with push ups.
7:00 Mid Cable Flyes Set #4.
7:18 Superset with push ups.
7:41 Low Cable Flyes Set #1.
8:03 Superset with push ups.
8:29 Low Cable Flyes Set #2.
8:41 Superset with push ups.
8:55 Low Cable Flyes Set #3.
9:09 Superset with push ups.
9:18 Low Cable Flyes Set #4.
9:41 Superset with push ups.
10:01 Dips set #1.
10:18 Dips set #2.
10:33 Dips set #3.
10:48 Dips set #4.
Enjoy the rest of the workout! Push hard until the end..
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I’ve been saying it for some time now, “You need to do your face pulls!?” and it’s still 100% true!
Face Pulls are one of the best exercises to help offset your poor posture, shoulder dysfunction and a host of other issues you likely face. While the face pull is simple to perform I’ve seen a lot of examples of people doing it incorrectly which will diminish the results you could be getting..
Because of the angle of the movement it’s important to use the proper equipment, I recommend a band or cable machine as the line of resistance can be better controlled. These implements also offer the proper strength curve which is important..
One of the most common errors I’ve seen when performing the face pull is the placement of the anchor point of the band, or the area of origin in the case of a cable machine. In order to properly target our rotator cuff and not turn the movement into a bastardized row or shrug we need to ensure that the anchor is positioned above your head. Often I see people pulling from chin level or even worse, chest height. This positioning puts too much emphasis on the muscles of the upper back almost removing the rotator cuff from the movement..
Another common error is grip. Athletes should use an underhand grip as opposed to overhand. While performing the face pull it’s also important to make sure that you are taking a strong, stable athletic stance and leading with your hands and not your elbows. You never wants to lean backwards as this allows the lower back to contribute. If you find yourself doing this fault it’s likely because you’re making another common error… using too much weight..
The weight you use on the face pull should be enough to get meaningful contractions in the target muscles for building strength but not so much weight that you need extra momentum or backward lean in order to move the weight. This is NOT a power move or an opportunity to demonstrate your strength..
If you’re finding it hard to put your hands first, check out the video for a great tip you can perform from the floor to ensure you’re doing it right..
Once you’ve mastered the basic face pull you can start implementing some modifications to help make the exercise even better. One of my favorite modifications is to perform the hands up (think over head pressing movement) at the end of the pull. Performing your face pulls this way engages all the muscles we want but also brings the lower traps into the mix to get them some much needed attention..
Wether you’re going to perform the standard face pull or a modified version it’s important to do them correctly so you can get the results you want..
if you’ve been following me on YouTube I don’t need to tell you when to perform this exercises…the answer is simple….everyday. That’s correct. The face pull is so important and gives attention to such under used muscles that you can perform it every single day..
While there are no magic bullets in the pursuit of fitness and athleticism the face pull is as close to one as we’re going to get. People who properly perform the movement have reported improved posture, elimination of neck, back and shoulder pain as well as a reduction in chronic headaches. Wether you’re training for size, strength or to look good on the beach you always want to stay healthy so throw in some face pulls at the end of your workout..
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In this video, IFBB Physique Pro and Beast athlete Brandon Hendrickson provides us with some of his favorite cable exercises that isolate the chest..
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If you’re seeking to build big, impressive looking arms then there’s no doubt that you have to prioritize the triceps. This is especially true since they actually make up most of the size of your arms – meaning that big triceps should be your priority if you want big arms. But, in order to best grow the triceps, you need to pay close attention to how exactly you’re performing your tricep exercises and the approach you use to triceps training. Because even if you use the best tricep workouts and the best tricep exercises, you still need to pay attention to how you execute them for the best results..
For example, during tricep pushdowns (or “rope extensions”), a lot of people mess this exercise up by letting other muscles takeover. Instead, you need to control the movement by locking your elbows at the side, sticking your chest out, retracting your shoulder blades, and maintaining this position throughout each rep. In addition, what you’ll see is people tend to stand too close to the cables with their body positioned completely upright. But with this setup, your range of motion is compromised and becomes limited since your hips get in the way at the bottom position. And, in addition, the tension of the triceps at the bottom becomes minimal due to the direction of the cable relative to the forearm. Thus leading to a sub-optimal contraction of the triceps, especially of the long head. So what you want to do instead, is take one or two small steps away from the cable, slightly hinge at the hips, and then perform the tricep pushdown with your elbows pinned to your side. Doing so will slightly increase the range of motion of the exercise and enable the triceps to reach their peak contraction at the bottom position..
Similarly, with tricep overhead extensions or skullcrushers, rather than performing the movement with your arms straight overhead, you want to move your arms back slightly and lock your elbows there. Only then should you proceed with your reps as this will help maintain constant tension in the triceps..
And lastly, another mistake is focusing too much on isolation exercises for the triceps. Although they do help to add overall volume and stimulate more growth, the focus needs to be on prioritizing compound exercises since you’re able to overload them more effectively. Exercises like the close grip bench press, weighted dips, and barbell overhead press are all great options..
For a more detailed analysis of these mistakes and to learn what other tricep training mistakes you may be doing, give the video a watch! Enjoy!
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Triceps mostly type II muscle fibers:
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Standing barbell overhead press:
https://www.ncbi.nlm.nih.gov/pubmed/23096062