Cable Narrow Grip Press

Description:

The Cable Narrow Grip Press is a strength training exercise that targets the chest muscles, specifically the pectoralis major. In this variation, the cables run under the arms along the inside of the body, and the pulley height is lower to allow the cable to run comfortably under the arms. It’s an effective way to build chest strength and muscle mass while also engaging the triceps and shoulders.

Benefits:

Targets the chest muscles, particularly the pectoralis major.
Engages the triceps and shoulders, providing a complete upper body workout.
Helps increase chest strength and muscle mass.

Profile:

Equipment:	Cable machine with lower pulley height
Type:	Strength
Level:	Intermediate

Muscles:

Primary Muscles

Pectoralis Major (Chest)

Secondary Muscles

Triceps Brachii (Triceps)
Deltoids (Shoulders)

Classification:

Utility:	Basic
Mechanics:	Compound
Force:	Push

Instructions:

Step 1: Stand in front of the cable machine with your preferred foot position (Shoulder width apart, feet together, or staggered stance are all acceptable).
Step 2: Adjust the pulley height to a low enough position so as to allow the cables to run comfortably under your arms.
Step 3: Attach the handles to the lower pulleys.
Step 4: Grasp the handles with your palms facing down and your elbows bent at 90 degrees.
Step 5: Position one foot slightly in front of the other for stability.
Step 6: Push the handles forward while extending your arms until they are fully extended but not locked.
Step 7: Slowly reverse the motion and return to the starting position, maintaining control throughout.
Step 8: Repeat for the desired number of repetitions.

Common Mistakes:

Using excessive weight, which can lead to poor form and potential injury.
Not fully extending the arms during the press.
Allowing the elbows to flare out to the sides instead of keeping them close to the body.

To avoid these mistakes, choose an appropriate weight that allows you to maintain proper form throughout the exercise. Focus on controlled movements and a strong mind-muscle connection with the chest muscles.

Additional Information:

The Cable Narrow Grip Press is an intermediate-level exercise that enhances chest muscle definition and strength. It’s a valuable addition to your upper body workout routine, helping you achieve a well-balanced physique.