I’ve mentioned that cable chest presses and dumbbell decline presses are the two ultimate exercises for chest.
Both of those check the the top-five ideal-exercise factors on page 15 in Old Man, Young Muscle.
But after using both, I think the cable chest press may have the edge. The reason: continuous tension.
At the top of a dumbbell decline press, your arms are straight and supporting the weight. Resistance is zero on your pecs.
But with a cable chest press, if you have the pulleys set out slightly wider than your shoulders, you still have some resistance at the top lockout position—as in the photo on the right above.
While the top is the weakest for the pecs, resistance should not be zero. Why?
By maintaining some resistance, you keep blood out of the muscle. With that occlusion comes more fatigue, and that fatigue results in more fast-twitch-fiber activation sooner.
If you do use the dumbbell decline press as your ideal, try stopping short of lockout so you maintain tension. That will limit your range of motion somewhat, but I think keeping tension is more important that top-end range of motion.
Your Efficient Mass-Building Handbook: For more mass-building tips like the above plus complete workouts that include the ideal exercise for each muscle and the best stretch and contracted add-on moves, get your copy of Old Man, Young Muscle.
Till next time, train hard—and smart—for BIG results.
Former Editor in Chief, Iron Man Magazine
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