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Cable Chest Press

Cable Chest Press is a beginner compound cable exercise that mainly works your chest, with help from your shoulders and triceps.

💪 Chest🏋️ Cable📈 Beginner🔗 Compound🎯 3-5 sets of 5-10 reps
Cable Chest Press: starting position
Starting position
Cable Chest Press: end position
End position

How to do the cable chest press

  1. Adjust the weight to an appropriate amount and be seated, grasping the handles. Your upper arms should be about 45 degrees to the body, with your head and chest up. The elbows should be bent to about 90 degrees. This will be your starting position.
  2. Begin by extending through the elbow, pressing the handles together straight in front of you. Keep your shoulder blades retracted as you execute the movement.
  3. After pausing at full extension, return to th starting position, keeping tension on the cables.
  4. You can also execute this movement with your back off the pad, at an incline or decline, or alternate hands.

Muscles worked

Primary: ChestSecondary: ShouldersSecondary: Triceps

Sets and reps

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

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Cable Chest Press alternatives

Exercises that train the same main muscle, including options with other equipment.

Bench PressBarbell · BeginnerChest PressMachine · BeginnerPush UpBodyweight · BeginnerDumbbell Bench PressDumbbell · BeginnerIncline Cable Chest PressCable · BeginnerSvend PressOther · Beginner

FAQ

What muscles does the cable chest press work?

It mainly works your chest; your shoulders and triceps assist.

How many sets and reps of cable chest press should I do?

For strength, do 3-5 sets of 5-8 reps with 2-3 minutes of rest. For muscle growth, 3-4 sets of 8-12 reps with 90 seconds of rest. Add a little weight when you hit the top of the range on every set.

Is the cable chest press good for beginners?

Yes. It is a beginner-friendly movement: start light and focus on the form steps above.

More chest exercises →