The Ultimate Band Pressdown: A Brief History
In the early days of rock climbing, climbers used to use their hands and feet to climb. However, due to the limited strength of your arms and legs, it was not possible for them to do so without using ropes or other devices such as pulleys. Climbers were forced into using hand holds which could only hold a certain amount of weight before they broke off.
This was a problem because if one’s grip failed, then the climber would fall off.
At some point, someone came up with the idea of attaching two ropes together at one end and pulling them apart at the other end. The result was called a band pressdown. The bands attached to each side of your body are what hold you up.
When you pull on these bands, they will cause your body to move in a way that allows you to climb down from where you started.
It took several years for climbers to figure out how to make a band pressdown work properly. Eventually, they figured out that when you pulled on the right bands at the right time, you could get yourself up higher than if you had been doing it the traditional way. This is why today’s climbers still use band pressesdowns to reach new heights!
Cable Pressdown Chest
One of the best exercises to build upper body strength is the cable pressdown for the chest. This exercise works the chest muscles (pectorals). It also works the front part of your shoulder muscles (deltoids).
In addition, this exercise will also strengthen several back muscles (latissimus dorsi) as well as your arm and wrist muscles.
The first step is to choose the grip you want. The wider the grip you take, the more you work your front chest muscles. The closer you bring your hands together, the more you work your inner chest muscles.
If you do not have a cable machine, you can use either a weight bar or dumbells instead.
The next step is to choose whether you want to do this exercise with a V-bar attachment, rope/straight bar attachment or flat/prong attachment. Each one will work your chest to a different degree. For instance, the V-Bar Is ideal for working your outer chest muscles (pectorals).
The rope/straight bar attachment is good for middle chest (infraspinatus) and inner chest (pectorals) muscles. The flat/prong attachment is similar to the rope version but it causes your hands to be closer together (which works your inner chest more).
The final step is to choose an order of performing the sets. Each one will hit your chest muscles to a different degree. I recommend doing a set with the V-bar, followed by a set with the rope/straight bar, followed by a set with the flat/prong.
This is because each one hits your chest from a different angle. Performing all three on the same row will take away your strength and place an emphasis on endurance rather than strength. Also, make sure that you rest for at least one minute after each set.
When doing this exercise, you will be using your arm and wrist muscles. Make sure to keep your wrists in a straight line with your arms. If you bend your wrists back (known as hyperextension), then you can cause some serious damage.
You should also keep your shoulders stationary. Do not let them move forward or backward during the set. Keep them in a neutral position.
When performing this exercise, you will want to make sure that you are breathing deeply. Breathe in when you lower the weight and breathe out as you press the weight up. Make sure not to hold your breath.
If you are using a bench, make sure to change the angle of your body when you switch from a flat bench to an incline bench and then to a decline bench.
Sources & references used in this article:
Breaking Muscle UK by A Read, KV Barbells – breakingmuscle.com
Quick chucking die holder device for forging presses by G Fellner – US Patent 4,187,713, 1980 – Google Patents
Lower Crossed Syndrome in a Runner: Can It Be Improved through the Combination of a Modified Single-Leg Squat and a Half Kneeling Hip Flexor Stretch? by C Soholt – 2019 – search.proquest.com