How to do a Cable Chest Press

Authored by Fitbod

About Cable Chest Press

Sets Logged
406,847
Popularity Rank
327th
Difficulty
Beginner
Chest Strength
75 mSCORE 38th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

Cable Chest Press is a compound chest exercise that also targets the shoulders and triceps. The use of cables allows for more consistent tension throughout the movement, while also giving you control over the angle that the resistance is coming from. By having cables wider than your shoulders there is also more tension at the end of your range of motion when compared to similar movements.

  1. Place the pulleys to just above shoulder height.
  2. Sit with your back pressed against the back rest of the seat while holding the pair of dual pulley handles at chest height, shoulder-width apart, and palms facing down.
  3. Brace your core to keep your spine in a stationary neutral position.
  4. Exhale to extend your arms forward keeping both handles in front of your shoulders with your elbows just below your shoulders.
  5. Once you’ve reached full arm extension, flex your elbows to bring the handles back to the starting position.

Common Mistakes

  • Always Sitting

    Performing this exercise while seated adds stability to the movement. You don’t need to focus on keeping your balance, or stabilizing your body. This allows you to focus more on exertion, which is great, but make sure you’re including some standing variations as well. This will help highlight and address some instability you may have with this movement.

Sets & Reps: How many to do

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    22.5
    lbs
    1 Rep Max
    30
    lbs
  • intermediate
    8
    reps
    25
    lbs
    30
    lbs
  • advanced
    8
    reps
    30
    lbs
    40
    lbs

Enter your stats to calculate your Sets & Reps