The 12 cable machine exercises that follow include variations of the Pallof press, as well as other total-body moves designed ...

You’ll get a full range of motion and develop strength in your chest area. You’ll also work your arms, shoulders, and upper back. How to do a standing cable press: The weighted dip takes the ...

Here's your workout: Plate press ups - 3 sets 20 reps Chest dips - 3 sets 12 reps Cable flyes - 2 sets 15 reps Decline chest press (barbell or dumbbells) - 3 sets 8 reps 7 bottom push-ups (do ...