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Pull Here For Abs
The cable core press is deceiving because it looks easy — you don't move your torso. But it'll make your midsection feel rock solid, says Tony Gentilcore, C.S.C.S., a strength coach at Cressey Performance, in Hudson, Massachusetts.
The Benefit
Most men try to build their six-packs with forward crunches, reverse crunches, and twisting crunches. Gentilcore says that's the wrong approach. "The primary function of your core is to prevent movement," he says. The cable core press improves core stability, or the ability to resist force through your torso.
How to Do It
With a hand-over-hand grip, grab a handle attached to the mid pulley of a cable station. Stand with your side facing the stack and spread your feet beyond shoulder width, knees slightly bent. Step away so the cable is taut. Hold the handle against your chest and brace your abs. This is the starting position. Slowly extend your arms in front of you until they're straight, and bring them back. Do 3 sets of 8 to 10 reps on each side.
Our Expert's Tips
"Guys tend to use too much weight," says Gentilcore. "The objective is to prevent rotation, so if you're hiking up your hip or rotating your shoulders, you're overloaded." Squeeze yourabs, keep your chest up and shoulders back, and move your arms at a slow and steady pace.
The cable core press is deceiving because it looks easy — you don't move your torso. But it'll make your midsection feel rock solid, says Tony Gentilcore, C.S.C.S., a strength coach at Cressey Performance, in Hudson, Massachusetts.
The Benefit
Most men try to build their six-packs with forward crunches, reverse crunches, and twisting crunches. Gentilcore says that's the wrong approach. "The primary function of your core is to prevent movement," he says. The cable core press improves core stability, or the ability to resist force through your torso.
How to Do It
With a hand-over-hand grip, grab a handle attached to the mid pulley of a cable station. Stand with your side facing the stack and spread your feet beyond shoulder width, knees slightly bent. Step away so the cable is taut. Hold the handle against your chest and brace your abs. This is the starting position. Slowly extend your arms in front of you until they're straight, and bring them back. Do 3 sets of 8 to 10 reps on each side.
Our Expert's Tips
"Guys tend to use too much weight," says Gentilcore. "The objective is to prevent rotation, so if you're hiking up your hip or rotating your shoulders, you're overloaded." Squeeze yourabs, keep your chest up and shoulders back, and move your arms at a slow and steady pace.