How To Do Leg Extension

Muscle Groups worked: Chest This is a great exercise if..

How To Do Leg Extension

Muscle Groups worked:

This is a great exercise if you want to achieve the “pump” it is perfect if your a beginner or even an expert. 

It is a fantastic exercise if your trying to gain strength and is also a great isolation exercise!

Doing a push day? This exercise is perfect for you! 

Muscles Targeted:

Lower Chest Cable Raise targets chest and its great for strength and sculpting. The shoulders are also worked when doing this great exercise! 

Exercise Instructions:

  1. Set up the cable machine for the cable lower chest raise by adjusting the pulleys to the lowest point possible on both sides and attaching single grip handles.
  2. Set your desired weight on the weight stacks and grasp each handle with your palms facing down. 
  3. With your arms slightly bent at the elbows, keep your chest up and eyes facing forwards. This is the starting position for the exercise.
  4. Rotating at the shoulders only and moving your arms in a semi-circular motion, slowly bring the handles together out in front of your body at around waist height. 
  5. Squeeze your chest and raise the handles in unison straight out in from of you to around lower-chest height.
  6. Lower the handles back to waist height and then slowly lower the weight back to the starting position.
  7. Repeat for desired reps.


Lower Chest Cable Raise Tips:

Form is more important that weight on this exercise.

Focus on getting a good chest squeeze when bringing the handles together and raising them up.

Do not change the position of your arms throughout the movement. Focus on moving only at the shoulders.

Reps and Sets:

For beginners, start with 8-10 reps for 1-2 sets of Lower Chest Cable Raise. As you progress and become adept, increase your reps and sets. However, avoid over training your chest. Only train your chest once per week for optimal results.

Consider your entire program and keep your overall volume for chest a little lower than for other larger muscle groups like your back and legs.

Daniel Messer, RNutr, CPT

We eat clean, are always motivated and helpout beginners in need. We sell guides on Cutting, Bulking and Muscle Building. Checkout our website!