Cable Chest Press
A cable-based horizontal push that targets the chest, front shoulders, and triceps for upper body strength and hypertrophy; provides constant tension and is joint-friendly as an accessory to bench pressing.
About Exercise
Equipment
Crossover Cable Machine
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Chest
Secondary Muscles
Abs
Popularity Score
8
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Low
Muscle Breakdown
View Muscle MapChest
10/10Mid Chest
Shoulders
7/10Anterior Delts
Triceps
6/10Lateral Head, Medial Head
Abs
4/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Adjust cable pulleys to chest height on a crossover machine. Stand centered facing away from stacks in a staggered stance, grasp D-handles with elbows bent at 90 degrees near chest, retract shoulder blades.
- Brace core and keep chest up.
- Exhale as you press handles forward, extending arms fully without locking elbows.
- Squeeze chest at peak contraction.
- Inhale and slowly return handles to starting position, resisting the cables.
- Maintain control throughout to keep constant tension.
Coaching Tips
Form Cues
- Squeeze your chest
- Keep shoulders packed
- Elbows slightly tucked
- Drive through mid-chest
- Avoid shoulder shrug
Breathing
Inhale during the return phase; exhale as you press forward while bracing your core.
Tempo
2-0-2
Range of Motion
From elbows bent at 90 degrees with handles at chest to arms extended straight ahead, without full elbow lockout.
Safety
Safety Notes
- Start with light weight to master form
- Maintain neutral spine to avoid back strain
- Keep shoulder blades retracted to prevent impingement
- Ensure staggered stance for stability in standing version
Spotting
Not typically needed; use machine's pin safeties or select lighter weight for self-regulation.
Common Mistakes
- Using body momentum to swing weights
- Locking elbows at top
- Letting shoulders roll forward
- Allowing cables to pull unevenly
When to Avoid
- Acute shoulder impingement
- Recent pectoral strain
- Uncontrolled hypertension
Flexibility Needed
- Shoulder flexion to 90 degrees
- Adequate thoracic mobility
Build Up First
- Basic pressing form knowledge
- Core bracing competency
Also known as
Standing Cable Press, Seated Cable Chest Fly Press
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