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  1. #1
    Registered User William2018's Avatar
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    What is this Chest Exercise Called?

    With gyms across the UK still closed a few friends have tried some ideas of their own to stimulate their chest more. This is the setup they showed me and I get an incredible workout on my chest with it. The setup is really simple, but does this exercise have a name?


    Setup - Flat bench, plate, cable fly machine.
    Motion - Squeeze plate with palms as hard as possible and push plate up chest.


    Last edited by William2018; 07-01-2020 at 05:07 PM.
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  2. #2
    Registered User Nicksosure1's Avatar
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    Are you pulling the plate overhead? If not, I guess the cable and weight are for stability of the motion? Closed grip press essentially then.

    No idea what it's really called.
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  3. #3
    Han shot first! TolerantLactose's Avatar
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    Registered User George2100's Avatar
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    Never seen anyone hook a cable to it like that lol. I do regular plate presses sometimes though
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    Registered User air2fakie's Avatar
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    Originally Posted by William2018 View Post
    This is the setup they showed me and I get an incredible workout on my chest with it.
    They may just be messing with you so you look silly when you do it in the gym when it reopens. You can do plate presses without a cable attached to a weight stack.
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    Time is Muscle ECGordyn's Avatar
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    Svend press

    Though hooking up to a cable machine seems pointless. Just press a heavier plate. Weight is weight, there's nothing magic about the cable machine.

    A resistance band would probably give you better chest activation if you hook the band beneath your chest. That angle from the cable machine looks like it hits more front delts and biceps, because you have to keep the plate pulled towards your face. For chest activation you want directly forward from the chest.
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    Registered User William2018's Avatar
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    Originally Posted by Nicksosure1 View Post
    Are you pulling the plate overhead? If not, I guess the cable and weight are for stability of the motion? Closed grip press essentially then.

    No idea what it's really called.
    They squeeze the plate and push it from the lower chest up towards the upper chest and outwards about 40 degrees - similar to a landmine press that targets the upper chest. The cables keep tension on the chest and eliminates the risk of gravity reducing tension.
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    Registered User air2fakie's Avatar
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    Originally Posted by William2018 View Post
    They squeeze the plate and push it from the lower chest up towards the upper chest and outwards about 40 degrees - similar to a landmine press that targets the upper chest. The cables keep tension on the chest and eliminates the risk of gravity reducing tension.
    If you want to add cables, think you'd have an easier setup and as effective workout if you set up for cable flyes and just press your hands together tightly in the squeeze position, then move your hands together in whatever direction you want forward/back and up/down.
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    Registered User TheShadowMan's Avatar
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    The king of all chest squeeze exercises, the svend press. Normally you stand upright, pinch a plate together and slowly push forward and back - if performed correctly you will feel a boatload of tension all throughout the chest, and get a lil shoulder and tricep work in as well. Very tough after a good set of benchpressing, be it from dumbbells or barbell - it is extreme as a superset followup. I would not use very big plates on it though, as it does lower the range of motion the larger the diameter is. I find it more effective the smaller the diameter, and that challenge can be increased by clasping more of the object together. It isn't about the weight so much as the hold strength used, as it's an isometric exercise. A compound that feels like an isolation, and activates isometrically - something not really experienced in most other chest exercises. I use them in place of flyes sometimes, and love the response they give.
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