Chest
Cable Chest Press
The Cable Chest Press is a strength exercise on a cable machine for your chest. Share of the load in the Zulta muscle model: mid chest 34%, front delts 14% and lower chest 12%.
How to do it
- Set both pulleys of a cable station at chest height and clip a single handle to each.
- Hold a handle in each hand and step forward into a split stance until the cables are taut.
- Bring the handles to the sides of your chest with the elbows slightly below shoulder height.
- Press both handles forward until the arms are straight and the hands nearly meet.
- Let the handles return slowly until they are back beside your chest.
Tips
- Keep the torso still and let the arms and chest do the work.
- Squeeze the chest at the front without letting the shoulders roll forward.
Common mistakes
- Leaning into the press with the whole body.
- Letting the cables pull the elbows far behind the body.
- Standing too close so the stack touches down between reps.
Muscles worked by the Cable Chest Press
Share per muscle in the Zulta muscle model. The model spreads the load of one rep over 40 muscles, based on EMG and biomechanics research.
Pressing away from the chest is shoulder horizontal adduction plus elbow extension: the sternal pec drives it, front delt and triceps assist, and the clavicular pec joins as a strong secondary on a flat bench.
Cable Chest Press alternatives
Same equipment
Different equipment
No equipment
Make it harder
Similar exercises
Frequently asked questions
What muscles does the Cable Chest Press work?
Mainly the mid chest and lower chest. The front delts, upper chest, triceps (lateral head) and triceps (medial head) assist.
Is the Cable Chest Press good for beginners?
Yes. The Cable Chest Press is rated beginner in the Zulta library: the technique is easy to learn with a light weight.
What is a good alternative to the Cable Chest Press?
For example the Band Chest Press, Bench Press and Floor Press. They train mostly the same muscles, some with different equipment.
How do you make the Cable Chest Press harder?
Add weight or reps, or move on to the Bench Press and Floor Press.
Sources
- Rodriguez-Ridao et al. 2020, IJERPH 17(19):7339 (five bench inclinations)
- Lehman 2005, JSCR 19(3):587-591 (grip width and forearm position)
- Saeterbakken et al. 2011, J Sports Sci 29(5):533-538 (barbell, dumbbell, Smith)
Log your sets in Zulta
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