Standing Cable Chest Press

Also called cable chest press and standing cable press.

Works

Chest, plus shoulders and triceps

Equipment

Cable

Level

Beginner

Type

Compound

How to do it

Setup. Position dual pulleys to chest height and select an appropriate weight. Stand a foot or two in front of the cables, holding one in each hand. You can stagger your stance for better stability.

1. Position the upper arm at a 90 degree angle with the shoulder blades together. This will be your starting position.
2. Keeping the rest of the body stationary, extend through the elbows to press the handles forward, drawing them together in front of you.
3. Pause at the top of the motion, and return to the starting position.

Cues

• Staggered stance, slight lean.
• Elbows at 90 degrees to start.
• Press forward, hands meet.
• Return slowly, chest open.

Common mistakes

• Rotating the torso.
• Shrugging the shoulders.

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.

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