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Cable Chest Press 101 Video Tutorial

Gym Main Variation Strength


Cable Chest Press
Cable Chest Press

Exercise Synopsis

Target Muscle Group


Secondary Targets



Force Type


Required Equipment

Cable Machine

Fitness Level












The Cable Chest Press is a dynamic resistance training exercise designed to target the chest muscles while engaging the shoulders and triceps as secondary muscle groups. This exercise involves using a cable machine with adjustable pulleys and handles. Begin by adjusting the pulleys to chest height and selecting an appropriate weight. Standing or sitting facing away from the machine, grasp the handles with an overhand grip and position your hands at chest level. Execute a controlled forward press, extending your arms in front of you and bringing the handles together. The cable resistance ensures constant tension throughout the movement, promoting muscle engagement and development in the chest, shoulders, and triceps. The Cable Chest Press offers versatility and a smooth range of motion, making it an effective component of a comprehensive upper body strength training routine.

How to Perform

  1. Begin the Cable Chest Press by adjusting both pulleys slightly above shoulder height and choosing an appropriate weight on the cable machine. Ensuring proper equipment setup is crucial for optimizing the exercise's effectiveness and targeting the intended muscle groups.

  2. Adopt a split stance for stability and grasp both handles with a slightly pronated grip. The split stance provides a solid foundation, enhancing control and balance during the exercise. Additionally, the pronated grip ensures proper alignment of the wrists and engagement of the chest muscles.

  3. Execute the press by smoothly pushing the handles slightly downward to lockout, simultaneously flexing the pectoral muscles and extending the elbows. Emphasize controlled movements to maintain constant tension on the chest, shoulders, and triceps. This phase maximizes muscle engagement and promotes a comprehensive upper body workout.

  4. Gradually lower the handles back to the starting position in a controlled manner, allowing the chest muscles to stretch. The eccentric phase of the movement is vital for muscle development and should be performed deliberately. Repeat the entire sequence for the desired number of repetitions, focusing on maintaining proper form and controlled motions throughout.


  1. To optimize tension on the chest muscles, refrain from fully locking out the elbows at the end of each repetition during the Cable Chest Press. This modification ensures a continuous load on the pectorals, promoting muscle engagement throughout the entire set and avoiding a momentary release of tension.

  2. Prevent the handles from colliding at the top of each repetition to maintain controlled and deliberate movements. Allowing the handles to come together too forcefully can compromise form and reduce the effectiveness of the exercise. Focus on a smooth and controlled press, emphasizing the contraction of the chest muscles.

  3. If you experience discomfort or pain in the front of the shoulder joint, take measures to retract the shoulder blades slightly. This adjustment helps maintain proper shoulder positioning and prevents unnecessary stress on the joint. Additionally, concentrate on keeping the shoulder girdle "packed" to enhance stability and reduce the risk of discomfort during the Cable Chest Press.

  4. Ensure the engagement of your abdominal muscles by maintaining tension in the abs throughout the exercise. Avoid excessive arching of the lower back, as this can compromise form and stability. A stable core not only supports proper posture during the movement but also contributes to overall control and safety.

How Not to Perform