Cable Chest Press

Also called seated cable press, cable press and machine cable chest press.

Works

Chest, plus shoulders and triceps

Equipment

Cable

Level

Beginner

Type

Compound

How to do it

Setup. Adjust the weight to an appropriate amount and be seated, grasping the handles. Your upper arms should be about 45 degrees to the body, with your head and chest up. The elbows should be bent to about 90 degrees. This will be your starting position.

1. Begin by extending through the elbow, pressing the handles together straight in front of you. Keep your shoulder blades retracted as you execute the movement.
2. After pausing at full extension, return to th starting position, keeping tension on the cables.
3. You can also execute this movement with your back off the pad, at an incline or decline, or alternate hands.

Cues

• Blades back against the pad.
• Press the handles together in front.
• Squeeze 1 second at the top.
• Return slow, elbows at 45 degrees.

Common mistakes

• Shoulders rolling forward.
• Shortening the range.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore shoulder. Pain that's sharp or gets worse set to set means stop.

Harder

Easier

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