Cable Chest Press

Technique

How to perform Cable Chest Press

1. For the dedicated machine, adjust the seat and resistance so the handles start near chest height with your back supported.
2. For the alternate setup, place an adjustable bench between the cable towers, attach one handle to each side and match the supported seated press position with the pulleys at chest height.
3. Take both handles and begin with your elbows bent and upper arms angled about 45° from your torso.
4. Keep your torso against the support as you press both handles forward by bringing the upper arms inward and extending the elbows.
5. Bend the elbows and guide the handles back through the same controlled path without letting the torso follow them.
6. Repeat with both arms moving together.

Programming relevance

Muscles involved

Primary targets: Pectoralis Major Sternocostal Head, Pectoralis Major Clavicular Head.