Instructions

1

Stand facing the cable machine with feet shoulder-width apart and knees slightly bent. Position yourself in the center of the machine with feet firmly planted on the ground. Maintain an upright posture with core engaged.

2

Grasp both cable handles with a neutral grip at chest height. Adjust the pulleys to chest level. Keep your chest up and shoulders back, establishing a stable stance with weight evenly distributed between both feet.

3

Slowly bring both handles together in front of your chest by allowing your arms to move inward across your body. Control the movement as the cables return to the starting position, resisting the pull of the weight. Feel the stretch across your chest as your arms extend outward to the sides.

4

Powerfully drive both handles together and slightly upward across the midline of your body, squeezing your pectoral muscles at the peak contraction. Hold briefly at full contraction, then control the eccentric phase as you return the handles to the starting position with chest height tension maintained.

PRIMARY MUSCLESPectoralis Major

SECONDARY MUSCLESAnterior Deltoids, Triceps, Serratus Anterior, Pectoralis Minor

EQUIPMENTCable

DIFFICULTYIntermediate

Overview

Focusing on the Cable Seated Twist on Floor allows you to target the Pectoralis Major with precision. As a foundational Strength exercise, the integration of Cable provides the necessary tension to trigger hypertrophy, while avoiding excessive joint strain.

Benefits

Promotes balanced muscular development by effectively recruiting the Pectoralis Major and associated synergists.
Acts as a highly scalable Strength movement, perfect for both beginners and elite athletes.
Significantly enhances the structural integrity and power of the Pectoralis Major.
Reduces the likelihood of Waist injuries by reinforcing connective tissue strength.
Allows for a natural movement path that closely mimics functional daily activities.

Common Mistakes

Using excessive momentum to swing the Cable rather than controlling the eccentric phase.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Waist.
Losing core tension, leading to poor spinal alignment and reduced power output.

Pro Tips

If you feel this primarily in your joints rather than the Pectoralis Major, instantly lower the weight and readjust your Cable setup.

Exercise Variations

Dumbbell Cable Seated Twist on Floor
Cable Cable Seated Twist on Floor
Banded Cable Seated Twist on Floor

Cable Seated Twist on Floor