Cables
Cable chest press
Cable chest press mainly works your chest. It also helps your triceps and front shoulders.
Step by step
- Sit tall, chest up, elbows bent at about 45 degrees.
- Press the handles straight forward until your arms extend.
- Return slowly, keeping tension on the cables.
What you should feel
A steady squeeze in your chest and the back of your arms; your shoulders should not pinch.
Common mistake
Shrugging your shoulders up as you press shifts the work to the neck; keep your shoulder blades back and down.
Sets and reps
- To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes.
- To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes.
- For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Alternatives for the same muscles
No machine, no barbell, or something hurts? These work the same muscles.
Bench pressChest
Dumbbell bench pressChest
Incline dumbbell pressChest, Front shoulders
Dumbbell floor pressChest, Triceps
Push-upChest
Deficit push-up (hands on dumbbells)ChestQuestions
What muscles does the cable chest press work?
Cable chest press mainly works your chest. It also helps your triceps and front shoulders.
Can I do the cable chest press at home?
Not easily, it needs this: cables. At home, try instead: dumbbell bench press, incline dumbbell press, and dumbbell floor press.
How many sets and reps of the cable chest press?
To build muscle: 3 to 4 sets of 8 to 12 reps, resting 1 to 2 minutes. To get stronger: 3 to 5 sets of 3 to 6 reps, resting 2 to 3 minutes. For endurance: 2 to 3 sets of 12 to 20 reps, resting under a minute.
Warm up for 5 to 10 minutes first. Stop if something hurts (sharp pain, not effort), and check with a doctor if you have a health condition. Photos: Free Exercise DB (public domain).
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