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Cable Standing Chest Press
A standing cable horizontal press that targets the chest and anterior shoulders to build upper body strength and stability, with core engagement for balance and coordination.
About Exercise
Equipment
Crossover Cable Machine, Handle Cable Attachment
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Chest
Secondary Muscles
Abs, Obliques
Popularity Score
7
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, Lower Chest
Shoulders
7/10Anterior Delts
Triceps
6/10Abs
4/10Obliques
3/10Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds
How to Perform
Set cable pulleys at chest height on a crossover machine. Stand centered with feet shoulder-width, grasp D-handles, step forward to create cable tension, elbows bent at 90 degrees at chest level.
- Engage core and maintain upright posture.
- Exhale and press handles forward in an arc, squeezing chest.
- Extend arms without locking elbows.
- Inhale and slowly return handles to starting position.
- Resist the pull to control the eccentric phase.
- Repeat for reps, keeping feet planted.
Coaching Tips
Form Cues
- Squeeze chest at peak contraction.
- Keep shoulders down and back.
- Drive through forearms.
- Maintain core tightness.
- Avoid forward lean.
Breathing
Inhale during the return phase; exhale forcefully while pressing forward and brace core throughout.
Tempo
2-1-2
Range of Motion
Elbows from 90-degree bend at chest height to near full extension forward, maintaining slight bend in elbows at end range.
Safety
Safety Notes
- Start with light weight to master form.
- Avoid if acute shoulder impingement present.
- Keep slight elbow bend to protect joints.
- Use staggered stance for better stability if needed.
- Consult professional for wrist or elbow pain.
Spotting
Spotting not typically required; use machine safeties or lighter loads if training to failure.
Common Mistakes
- Swinging or using momentum.
- Locking elbows at extension.
- Allowing shoulders to shrug up.
- Arching lower back.
- Incomplete range of motion.
When to Avoid
- Shoulder impingement
- Acute elbow pain
- Lower back instability
Flexibility Needed
- Shoulder flexion to 150 degrees
- Thoracic mobility for upright posture
Build Up First
- Basic horizontal pressing technique
- Core bracing competency
Also known as
Standing Cable Chest Press, Cable Chest Press Standing
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