How to Do the Cable Chest Press

The cable chest press lets you press forward against steady tension from two pulleys while standing in a staggered stance. It suits beginners and anyone who wants to train their chest with a bit of core demand and no bench.

Chest CableBeginner

Log every set of your Cable Chest Press in Superlift

Muscles worked

Primary

Chest

Secondary

Triceps
Shoulders

How to do the Cable Chest Press

1
Set both pulleys to chest height and stand between them with a handle in each hand.
2
Step forward into a staggered stance, with one foot ahead for balance.
3
Start with your elbows bent and your hands at chest level.
4
Brace your core and press the handles straight forward until your arms are straight.
5
Squeeze your chest for a second.
6
Return slowly until your hands are back at chest level.
7
Keep your torso from rocking.

Form cues to remember

Stay braced, don't lean
Press straight in front of your chest
Squeeze at full extension
Control the return

Common mistakes

Leaning forward into the weight

Use a lighter load and keep your torso upright.

Letting the elbows flare

Keep them about 45 degrees from your sides.

Using momentum

Slow the return and pause at the front.

Standing with a narrow stance

Split your feet and brace for a stable base.

Sets and reps

Muscle growth	3–4 sets of 10–15 reps, 60–90 sec rest
Endurance	2–3 sets of 15–25 reps, 45–60 sec rest
Strength	3 sets of 6–10 reps, 90–120 sec rest

Make sure the stance is stable and don't overstretch with the arms far behind you at the start. Reduce the weight if you feel strain at the front of the shoulder.

Superlift for iPhone

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