Description:
The Cable Push-Up adds resistance from a cable or band routed across the back during a push-up, increasing the load on the chest, triceps, and serratus anterior, especially at the top where the shoulder blades spread.
Benefits:
- Builds strength in the chest, shoulders, and triceps.
- Adds cable resistance to the push-up to load the chest and serratus.
- Trains the core to stay braced.
- Requires minimal equipment.
- Carries over to barbell and dumbbell pressing.
Profile:
| Equipment: | Cable Machine |
| Type: | Bodyweight (Compound) |
| Resistance Type: | Cable |
| Level: | Intermediate |
Muscles:
Primary Muscles
- Pectoralis Major
- Anterior Deltoid
- Triceps Brachii
Secondary Muscles
- Serratus Anterior
- Abdominals and Core
Classification:
| Mechanics: | Compound |
| Force: | Push |
| Utility: | Basic |
Instructions:
- Route a cable or band across your upper back and hold an end under each hand.
- Set up in a high plank with your hands under your shoulders.
- Lower your chest toward the floor under control.
- Press back up and push the floor away at the top to spread your shoulder blades.
- Repeat for the desired reps.
Common Mistakes:
- Letting the hips sag or pike up.
- Flaring the elbows straight out to the sides.
- Using a partial range of motion.
- Losing the core brace through the rep.
- Dropping the head instead of keeping the neck neutral.
Variations:
- Standard Push-Up
- Diamond Push-Up
- Wide Push-Up
- Weighted Push-Up
Safety Tips:
- Keep your body in a straight line with the core braced.
- Use a full range of motion on every rep.
- Stop if you feel wrist or shoulder pain.
- Progress the difficulty gradually.
- Keep the cable or band secure under your hands.
Additional Information:
Push-up variations let you train pressing strength anywhere. Adjusting hand position, height, or added resistance changes the difficulty and the emphasis between the chest, shoulders, and triceps.
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