Description:
The Cable Push-Down for the lower chest uses a high cable and a nearly straight arm path to push the handle down and in toward the lower chest, isolating the lower portion of the pectorals.
Benefits:
- Isolates the lower chest.
- Keeps constant tension with the cable.
- Improves the mind muscle connection.
- Joint friendly with light, controlled loads.
Profile:
| Equipment: | Cable Machine |
| Type: | Strength Training Machine |
| Resistance Type: | Cable |
| Level: | Beginner |
Muscles:
Primary Muscles
- Pectoralis Major (Sternal / Lower Chest)
Secondary Muscles
- Triceps Brachii
- Serratus Anterior
Classification:
| Mechanics: | Isolated |
| Force: | Push |
| Utility: | Auxiliary |
Instructions:
- Set a handle or bar at a high cable pulley and grip it with your arms nearly straight.
- Keeping a slight bend in the elbows, push the handle down and in toward your lower chest.
- Squeeze the lower chest at the bottom.
- Return under control to the stretched position.
- Repeat for the desired reps.
Common Mistakes:
- Bending the elbows and turning it into a triceps pushdown.
- Using momentum.
- Going too heavy and shortening the range.
- Shrugging the shoulders.
Variations:
- Cable Lower Chest Flyes
- Cable Crossover Press
- Decline Cable Press
- Cable Pullovers
Safety Tips:
- Keep the arms long with a fixed slight bend.
- Use a light, controlled weight.
- Brace the core.
- Stop if you feel shoulder pain.
Additional Information:
A high to low cable push-down emphasizes the lower chest. Keep the arms long and squeeze the lower pecs at the bottom.
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