Cable Chest Press

Intermediate

A standing horizontal push movement using cables set at chest height to target the mid chest, anterior shoulders, and triceps. It develops strength and hypertrophy while providing constant tension.

About Exercise

Equipment

Single Cable Machine, Handle Cable Attachment

Difficulty

3/5 • Intermediate

Primary Muscle Groups

Chest

Secondary Muscles

Abs

Popularity Score

Goals

Hypertrophy

Strength

Stability

Training Style

Bodybuilding

Functional Training

Setup Requirements

Requires Rack

Requires Bench

Requires Spotter

Space Needed

Medium

Noise Level

Low

Muscle Breakdown

View Muscle Map

Chest

9/10

Mid Chest, Lower Chest

Shoulders

7/10

Anterior Delts

Triceps

7/10

Lateral Head, Medial Head

Abs

4/10

Rectus Abdominis, Transverse Abdominis

Programming

Typical Rep Range

8-15 reps

Rest Between Sets

60-120 seconds • Use longer rest periods (90-120s) for heavy strength-focused sets.

How to Perform

Set two cable pulleys to chest height. Stand centered between the columns, grasping a handle in each hand with palms facing forward or down. Adopt a stable staggered stance with one foot forward.

Engage your core and maintain a slight forward lean against the cables.
Press the handles straight forward and slightly together until your arms are fully extended.
Squeeze your chest muscles hard at the point of maximum contraction.
Slowly control the handles back to the starting position, feeling a stretch in the chest.
Maintain shoulder blades retracted and depressed throughout the movement.

Coaching Tips

Form Cues

Squeeze chest together.
Elbows slightly bent.
Shoulders back and down.
Maintain core tension.
Smooth, controlled push.

Breathing

Inhale deeply while lowering the weight (eccentric phase); exhale forcefully as you press the handles away from the chest (concentric phase).

Tempo

2-0-1

Range of Motion

The movement spans from the handles near the chest (elbows slightly behind the torso) to full elbow extension in front of the body.

Safety

Safety Notes

Use a staggered stance for enhanced balance and stability.
Ensure the pulleys are set exactly opposite to the line of push.
Avoid letting the cables yank your arms backward at the end of the eccentric phase.