Strength Training · Bodybuilding
Standing Cable Chest Press
The standing cable chest press trains your chest, shoulders, and triceps as you push two handles forward, while your trunk works to keep you steady.
- Beginner
- Compound
- Low injury risk
- Rest 1 min 30 sec
How to do it
- Set both pulleys at chest height.
- Grasp a handle in each hand while facing away from the machine.
- Step forward into a staggered stance until the cables are taut.
- Position the handles beside your chest with your palms facing down.
- Press the handles forward in a slight inward arc until your arms are straight.
- Return the handles slowly to the sides of your chest.
Form cues
- Keep your wrists straight.
- Keep your ribs over your pelvis.
- Exhale as you press.
Common mistakes
- Elbows flared sidewaysKeep your upper arms roughly 30–60 degrees from your torso rather than level with your shoulders.
- Rocking forward with each pressKeep your torso angle fixed so your arms move the load rather than your body weight.
- Shrugging toward your earsKeep your neck long while allowing your shoulder blades to move naturally around your ribs.
Safety
Excessive weight can pull you backward or strain your shoulders if the handles travel too far behind your chest. Fatigue can make the return harder to control.
- Check that both pulley adjustments and handle clips are secure.
- Test your stance with a light load before adding weight.
- End the set when you can no longer control the return.
- After the set, step back toward the machine until the weights settle before releasing the handles.
Choose a supported machine press if balance limits you, or seek advice from a physiotherapist if pressing causes shoulder pain.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Dual Adjustable Pulley
- Single Cable Handle
Sets and reps
- Sets
- 2–3
- Target
- 8–12 reps
- Rest
- 1 min 30 sec
Choose a weight that leaves about two controlled repetitions in reserve.