Punch it up: a cable chest press with a twist

CERTIFIED PERSONAL TRAINER Sarah Bessmert loves weighttraining exercises that pack a punch--literally. This Swedish import began training clients at the Chelsea Piers Sports Center in New York about two years ago and brought with her an arsenal of unique moves that blends concepts from tae kwon do and classical dance with traditional weight training. One of these is the cable punch press.

"This exercise has everything," Bessmert says. "It works your chest, triceps, shoulders and forearms, and as a bonus, you get a great core workout because of the continuous twisting."

The punch press adds a whole new element to upper body training because it develops the deeper, smaller muscle fibers of the chest that perhaps aren't called upon with more linear movements. This helps strengthen the working muscles to the max. Plus, it teaches your muscles how to work in unison, just as they do during everyday and sports-related tasks, which can help prevent injuries.

As part of your chest training, Bessmert recommends doing two to four sets of this exercise, eight to 15 reps per side, per set. Choose a weight that's challenging but light enough to allow you to work through a full range of motion.

PUNCH PRESS

SET-UP: Place handles on both sides of a cable tower and set them to shoulder height. Stand tall in the center of the cable tower, facing one end so that one cable is directly in front of you and one is directly behind you. Grasp the handle in front of you with your right hand and the handle behind you with your left hand. Straddle your feet about a stride's length apart, left foot in front and right foot in back. Bend both knees slightly and lift your right heel up. With your palm facing down, extend your left arm out in front of you at shoulder height and bring your right arm to your side, bending your elbow so that your forearm is parallel to the floor, palm facing in.

ACTION:

Slowly twist from your middle as you slowly punch your right arm up and forward to shoulder height, rotating your forearm until your palm is facing down. Bend your left arm back until your forearm is parallel to the floor, rotating it until your palm is facing inward. Continue moving without a pause between repetitions until you complete the set. Switch your leg positions to do the next set.

TIPS:

* Pull your belly button in toward your spine to contract your abdominals. This will help you stay tall and avoid leaning forward or back as you twist. If you find that you're unable to maintain an upright posture, lighten the weight.

* Keep your shoulders relaxed and your neck aligned with the rest of your spine.

* Coordinate your twist from the middle with the arm punches so the reps flow smoothly and continuously.

* Move slowly and with control. Don't allow momentum to power your movements.

VARIATIONS:

* Need to make the move more difficult? Do it in a full lunge position: With your legs straddled a stride's length apart, bend your knees so that your front thigh is parallel to the floor and your back thigh is perpendicular to it, heel lifted.

* To make this less intense, position yourself in the same set-up position and do a basic chest press with no middle body twist, shorten up the range of motion, or straddle your legs slightly wider for a more stable base of support.

COPYRIGHT 2004 Weider Publications
COPYRIGHT 2004 Gale Group