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Cable Standing Chest Press
A standing, bilateral cable exercise mimicking a horizontal press, primarily targeting the chest, shoulders, and triceps for strength and stability.
About Exercise
Equipment
Crossover Cable Machine
Difficulty
2/5 • Intermediate
Primary Muscle Groups
Chest
Secondary Muscles
Abs
Popularity Score
7
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Medium
Noise Level
Moderate
Muscle Breakdown
View Muscle MapChest
9/10Mid Chest, Upper Chest
Shoulders
7/10Anterior Delts
Triceps
6/10Lateral Head, Medial Head
Abs
4/10Rectus Abdominis, Transverse Abdominis
Programming
Typical Rep Range
8-15 reps
Rest Between Sets
60-90 seconds • Keep rest periods moderate to maintain constant muscle tension.
How to Perform
Stand centrally between two cable pulleys, adjusted to chest height. Grip a handle in each hand, step forward to create tension, positioning feet shoulder-width apart.
- Engage the core tightly and maintain a slight forward lean with soft knees.
- Initiate the press by pushing the handles straight forward from the chest.
- Fully extend the arms, squeezing the chest, while maintaining a slight bend in the elbows.
- Slowly control the handles back to the starting position, resisting the pull of the cables.
- Stop when the hands reach chest level, maintaining constant tension.
Coaching Tips
Form Cues
- Chest up and proud
- Squeeze chest hard
- Control the cables
- Hips locked in place
- Slight elbow bend
Breathing
Inhale as you return the handles to the chest; exhale powerfully as you press the handles forward and brace the core.
Tempo
3-0-1
Range of Motion
Start with hands near the chest, extending fully until arms are nearly straight, stopping just short of lockout.
Safety
Safety Notes
- Maintain tension on the cables throughout the entire movement.
- Avoid using momentum to initiate the press.
- Ensure stable footing before starting the set.
Spotting
Not recommended; if failure occurs, simply return the handles safely.
Common Mistakes
- Allowing the torso to rotate or twist during the press.
- Pressing too fast and losing tension on the eccentric.
- Locking out the elbows completely at the end of the movement.
- Letting the shoulders roll forward.
When to Avoid
- Acute shoulder impingement or pain
- Severe low back pain (due to standing stability requirement)
Flexibility Needed
- Adequate shoulder stability
- Thoracic extension
Build Up First
- Competency in core bracing
Also known as
Standing Cable Press, Cable Chest Press
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