Cable Chest Press
CableStrength
No video available
The Cable Chest Press is a strength training exercise performed on a cable machine, where you stand between dual cable pulleys set at chest height and press the handles forward in a pressing motion mimicking a bench press. Its primary purpose is to build chest strength and muscle size while enhancing shoulder stability through constant cable tension. It mainly targets the pectoralis major, with secondary engagement of the triceps and anterior deltoids, making it ideal for intermediate lifters seeking variety beyond barbells or dumbbells.
How to Perform Cable Chest Press
- 1Set the cable machine pulleys to shoulder height on both sides and attach single handles.
- 2Stand in the center facing away from the machine, grab a handle in each hand, and step forward to create tension in the cables.
- 3Position your feet shoulder-width apart, stagger one foot slightly forward for stability, and bend knees slightly.
- 4Brace your core, keep shoulders back and chest up, with elbows bent at 90 degrees and hands at chest level.
- 5Exhale as you press both handles forward in a wide arc until arms are nearly straight, squeezing your chest.
- 6Inhale as you slowly return the handles to the starting position, allowing elbows to bend back to 90 degrees.
- 7Repeat for desired reps, then carefully release tension before stepping away.
- 8Key form tips: Keep a slight bend in elbows at full extension to protect joints; avoid locking out or using momentum—control the movement; maintain neutral spine and don't let shoulders shrug up. Common mistakes: Flaring elbows too wide or arching lower back.