Cable Floor Press - Hypertrophy Volume 4x12
| Parameter | Value | Parameter | Value |
|---|---|---|---|
|
Duration
|
15 min |
Calories
|
120 KCAL |
|
Level
|
beginner |
Equipment
|
None |
Cable Floor Press - Hypertrophy Volume 4x12
Smart Voice
•Listen to the article content live
i Instructions
- 1. Setup & Scapular Bracing: Set the cable pulleys to the lowest position. Lie on your back on the floor centered between the cable columns, holding the D-handles at chest level. Bend your knees, brace your core, and retract your scapulae.
- 2. Smooth Cadence & Lowering: Lower under a 2-second eccentric cadence, lightly brush the floor, and press up dynamically in 1 second.
- 3. 4x12 Volume Protocol: Maintain continuous rhythm across all 12 repetitions for 4 total sets with 60-90 seconds inter-set rest.
- 4. Breathing & Joint Safety: Inhale deeply as your elbows descend toward the floor and exhale as you press the handles upwards together. Maintain total intra-abdominal pressure and active scapular depression throughout the set.
Physiological Impact
Caloric Benchmarking
Connected categories of current exercise
Track Throws (Shot Put, Discus, Hammer)
126 Exercises
Canoeing & Kayak - Trunk Rotation & Balance
118 Exercises
Legs - Quadriceps
117 Exercises
Chest
112 Exercises
Rugby - Collision Force & Scrum Power
112 Exercises
Goalball - Auditory Reaction & Sliding Defense
106 Exercises
Running - Biomechanics & Cadence
106 Exercises
Para Swimming
102 Exercises
Water Polo - Aquatic Treading & Throwing
99 Exercises
Track Jumps (Long, High, Triple Jump)
95 Exercises
Shoulders & Deltoids
93 Exercises
Tennis - Rotational Power & Footwork
92 Exercises
Wrestling - Isometric Strength & Suplex Power
89 Exercises
Legs - Hamstrings & Glutes
88 Exercises
Volleyball - Spike Power & Block
85 Exercises
Boxing - Punch Velocity & Rotational Drive
84 Exercises
Arms - Biceps
83 Exercises
Judo & BJJ - Grip Strength & Ground Transitions
83 Exercises
MMA & Combat - Explosiveness & Grip
83 Exercises
Arms - Trizeps
82 Exercises
Sitting Volleyball
80 Exercises
Javelin Throw - Kinetic Chain & Shoulder Integrity
79 Exercises
Handball - Throwing Velocity & Change of Direction
77 Exercises
Back - Thickness & Traps
76 Exercises
Cycling & Spinning - Cadence & Threshold Power
75 Exercises
Swimming - Aquatic Propulsion & Core Streamline
75 Exercises
Rowing - Leg Drive & Lat Catch Power
74 Exercises
Sprint & Acceleration (Track & Field)
74 Exercises
Alpine Skiing - Eccentric Leg Braking & Edge Control
73 Exercises
Golf - Kinematic Sequence & Mobility
72 Exercises
Football - Athletic Conditioning
69 Exercises
Biathlon & Cross-Country Skiing - Aerobic Power
68 Exercises
Wheelchair Parasport (Basketball, Rugby, Racing)
68 Exercises
Badminton & Squash - Reactive Agility & Deep Lunges
66 Exercises
Speed Skating - Push-off Angle & Glute Power
63 Exercises
Para Powerlifting (Paralympic Bench Press)
62 Exercises
Core & Anti-Rotation
60 Exercises
Fencing - Explosive Lunge & Arm Precision
54 Exercises
Basketball - Vertical Jump & Footwork
52 Exercises
Olympic Weightlifting
50 Exercises
Table Tennis - Micro-Rotation & Hand Speed
48 Exercises
Hockey - Stride Power & Shooting Mechanics
45 Exercises
Powerlifting & Maximal Strength
43 Exercises
Hurdles - Rhythm & Hip Mobility
39 Exercises
Taekwondo & Kickboxing - Kicking Velocity & Dynamic Flexibility
35 Exercises
Lower Leg - Calves
30 Exercises
Back - Lats & Pull
29 Exercises
Strongman & Heavy Carries
18 Exercises
CrossFit & Hyrox - Work Capacity
17 Exercises
Calisthenics & Gymnastics - Bodyweight Mastery
14 Exercises
TRX & Calisthenics - Relative Strength
11 Exercises
