How To Do Cable Chest Press

Cable Chest Press Exercise

Cable Chest Press is an exercise that isolates the chest. It primarily targets the middle region of the chest during contraction and the outer area at the bottom or stretch position.

There is secondary emphasis on the front head of the shoulders. Cable Chest Press is a good shaping exercise because you can vary the angles.

Cables require more control which means you can improve the stability and mobility of the shoulders.

This is an exercise that is more productive with lighter weights and higher reps.

Cable Chest Press How To

  • Set the arms of the cable machine at chest height so you can push straight out.
  • Grab the cables, pull them in and look down on the floor and tuck your chin into your upper chest.
  • Adjust your position until your body is comfortably at the center of the cable machine.
  • Step forward with one leg, chest out and keep your core tight.
  • Push your arms straight out, parallel to the floor and toward the middle. Contract your chest as hard as you can for a count of “one”.
  • Pull your arms back until you feel a comfortable stretch then hold for another count of “one”.
  • Extend your arms out again and repeat the movement until you have completed your target number of reps per set.
  • When you are about to do the second set, step forward with the other leg. Thus if you started out set #1 with the right leg forward, start set #2 with the left leg forward.

Form and Technique

Although you can change the angle of the Cable Chest Press exercise, take extra caution not to round the shoulders forward. This results in shoulder and rotator cuff problems.

You can cross your arms or clasp your hands at the extension to increase the contraction.

Maintain control of the weight throughout the movement.

Variations: Dumbbell Bench Press, Machine Chest Press

Routine for Strength: 3 sets x 12-15 reps

Routine for Muscle Gains: 4-5 sets x 6-8 reps

Cable Chest Press