In this video, Beast athlete and IFBB Men’s Physique Pro Brandon Hendrickson shares some of his favorite cable exercises he uses to isolate his chest.
And some of them look familiar, while others look unique and killer!
Give some of these a shot during your next chest workout.
1. Iron Cross
The first exercise Brandon covers is the iron cross. When you perform this exercise, you should latch onto the cable instead of gripping it completely.
For the iron cross, perform 4-5 sets of 8-10 reps. Perform the exercise slowly and focus on the contraction at the bottom of the movement and the stretch at the top.
2. High Pulley Cable Chest Fly
The next exercise Brandon talks about is the high pulley cable chest fly. Brandon likes this exercise particular because of the stretch and contraction involved.
Brandon uses this exercise to get more detail in his chest, which will make his V-taper look more dominant on stage.
For the high pulley cable chest fly, perform 4-5 sets of about 8-10 reps.
3. Seated Incline Cable Fly
Third on Brandon’s list is the seated incline cable fly. This exercise allows you to get a perfect stretch and contraction as you’re raising the cable up. It’s an ideal exercise to use when targeting the middle and upper parts of the chest.
For this exercise, go with 4-5 sets of 12-15 reps.
4. Standing Cable Push Press
Next up, Brandon discusses the standing cable push press. The cable push press requires a lot of core stability to perform so make sure you have a strong foundation in your legs prior to beginning the exercise.
On the standing cable push press, you’ll want to do 3-4 sets of 6-10 reps.
5. Close Grip Underhand Raise
The final exercise Brandon shows us is the close grip underhand raise. Brandon likes to use this exercise near the end of his workouts.
Set the bar up to your waist, pull it up using your chest and raise it slightly higher than eye level.
Brandon usually performs 4-5 sets of 14-15 reps on the close grip underhand raise.