![]() ![]() Sure, you can use centrifugal force when swinging a kettlebell, but at the end of the day, the angle is always some variation of straight up and down. Weights work because of gravity, which always pulls down (toward the core of the earth). With free weights, there’s really only one way you can push or pull: directly up. ?️♂️ More Angles for Increased Hypertrophy This makes cable machine training of all sorts, be it a leg, core, or chest cable workout, far gentler on your joints and better-suited to those with joint injuries. However, between reps, there is virtually no strain on your skeletal system because the load is being supported primarily by the cable machine itself-you’re just holding the handles and keeping the weight in the air. The cables provide tension enough to simulate a load, and when you pull or push on the handles to lift the weight, there is the strain on your muscles. With cable machines, there is no direct load on your body. Your muscles do the work of lifting it, but your skeletal system still has to do the work of supporting the weight between each rep. When you’re holding a barbell over your chest for a bench press, there’s a lot of weight directly on your wrists, elbows, and shoulders. The greater time spent under tension also increases muscle hypertrophy and leads to fractionally greater growth! ?️♂️ No Direct Load That’s because the cable machine maintains constant tension throughout the full movement, with no “rest point” at the top or bottom of each exercise (think of how you can “rest” at the top of the bench press or at the bottom of a curl).īecause of the continuous tension on your muscles, you burn through stored energy more quickly, and hit failure faster. With barbells, dumbbells, and kettlebells serving as your “load,” you have to work in the right rep range to hit failure at the right time (typically by the end of your last set/end of your workout).Ĭable machines allow you to work with the exact same load, but actually help you to hit failure faster/with fewer reps. Weightlifting and resistance training is all about A) increasing the load and B) pushing your muscles to the point of failure. It’s easy to get bored doing the same exercises over and over, and that boredom can lead to demotivation and less effective workouts.īut by switching things up-using the cable machine and the many cable machine attachments available to you-you can bring in plenty of variety to not only keep your workouts interesting and engaging, but also shred serious shoulder muscle (as I’ll explain in the next section!). Working with the cable machine is a great way to spice things up and keep your workouts interesting! Well, I’m glad you asked… ?️♂️ More Variety ![]() You might be wondering, “Why should I spend time training my shoulders on the cable machine when I’ve got free weights like barbells, dumbbells, and kettlebells? What’s so special about the cable machine?” The Benefits of Training Shoulders on a Cable Machine The cable machine is your best tool to shredding those shoulder muscles and building real strength and power.īelow, I’ll share with you a list of my all-time favorite cable machine shoulder exercises and a routine I’ve used during my athletic career to take shoulder development to the next level. 20-Minute Shoulder Cable Machine Workout.Best Shoulder Exercises on Cable Crossover Machine.The Benefits of Training Shoulders on a Cable Machine.During the typical cable crossover, the handles meet in front of your chest or face, but working one side at a time allows you to cross your body, engaging more pec fibres for a longer ROM before returning to the start position and repeating. Bring the handle all the way across so that at the end of the range of motion, the handle is in front if the opposite shoulder. If you open and close the bend in your arm, you will lessen the effectiveness and shift some of the focus off the chest and onto your arm. Doing so will help focus the attention on the chest fibres. You should work to keep that slight bend in your elbow fixed throughout the entire set. Stand up straight and keep your working arm slightly bent. Standing halfway between the two low cables with a wide stance provides a stable foundation. Place your feet slightly wider than shoulder-width apart and tighten your abs. As your core fatigues, you can hold the opposite handle in the non-working hand, helping you anchor and balance yourself. Similar to the single-arm overhead press, using only one side of the body will help engage and recruit more stabiliser activity than you typically experience. Grasp a D-handle attached to the low cable and place your non-working hand on the same-side hip. You can use this move as a pre-exhaust exercise preceding the compound presses necessary for mass, or you can put this last in your workout to flush and pump the muscle full of water, blood and nutrients. Pecs, with emphasis on the upper and middle chest fibres. ![]()
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