Exercise Profile
  • Target Muscle Group
  • Exercise TypeStrength
  • Equipment RequiredCable
  • MechanicsCompound
  • Force TypePush (Bilateral)
  • Experience LevelBeginner
  • Secondary Muscles
    Shoulders, Triceps
Target Muscle Group


Chest Muscle Anatomy Diagram

Cable Chest Press Overview

The cable chest press is a variation of the bench press and an exercise used to strengthen the pushing muscles of the body including the chest, triceps, and shoulders.

The cable chest press can be tough to overload as it requires a great deal of core stability, so it is probably best used as an accessory movement for those looking to increase their chest muscle mass.

This movement can be included into your chest workouts, push workouts, upper body workouts, or full body workouts.

Cable Chest Press Instructions

  1. Set both pulleys slightly above shoulder height and select the desired weight.
  2. Grasp both handles with a slightly pronated grip and take a step forward to split the stance.
  3. Press the handles slightly down to lockout while flexing the pecs and extending the elbows.
  4. Slowly lower back to the starting position and repeat for the desired number of repetitions.

Cable Chest Press Tips

  1. Maintain more tension through the pecs by not locking out the elbows entirely.
  2. Don’t allow the handles to collide at the top of each rep.
  3. If you’re feeling pain within the shoulder joint itself (specifically at the front), ensure your shoulder blades are slightly retracted and try to keep the shoulder girdle “packed”.
  4. Ensure you maintain some tension in your abs and don’t allow your lower back to arch excessively.
Posted on: Fri, 05/16/2014 - 11:36

That's what I noticed and a good question.

Posted on: Sun, 12/01/2013 - 06:45

I'm wondering...
Isn't it wrong to bring your ellbows so far behind your back?
I've been reading alot and most people say you got to bring your arms back untill they are both on a straight line.