Here we are, we arrived to the last superset of the old school chest and back workout.
The last superset will have these exercises:
– The third chest exercise will be cable crossover exercise. A Cable fly or Cable flye is a strength training exercise in which the hand and arm move through an arc while the elbow is kept at a constant angle. Flies are used to work the muscles of the upper body. Because these exercises use the arms as levers at their longest possible length, the amount of weight that can be moved is significantly less than equivalent press exercises for the same muscles (themilitary press and bench press for the shoulder and chest respectively). Due to this leverage, fly exercises of all types have a large potential to damage the shoulder joint and its associated ligaments and the tendons of the muscles connecting to it. They should be done with caution and their effects first tested while using very light weights; which are gradually incremented after more strength is gained.
Perform 20 reps with a medium weight, then go straight to the last back exercise.
The last back exercise of this superset, is, of course CABLE CROSSOVER PULLDOWNS. Using the Free Motion Cable Cross machine you will adjust the “arms” to nearly their highest point and slightly wider than your shoulders. Use the pedals to rotate the arms in and out, and adjust the height with the knob adjustment. Securely hold both handles and position yourself so you are facing the machine. There should a slight tension on the cables for the start. Exhale and pull the cables down to your sides to approximately chest level. Focus on squeezing your shoulder blades together and keeping your chest lifted. As you inhale return to the start position.
Perform 20 reps of this exercise. This will conclude the last superset of the old school chest and back workout.
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