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Standing Cable Chest Press

Standing 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
Standing Cable Chest Press: starting position
Starting position
Standing Cable Chest Press: end position
End position

How to do the standing cable chest press

  1. Position dual pulleys to chest height and select an appropriate weight. Stand a foot or two in front of the cables, holding one in each hand. You can stagger your stance for better stability.
  2. Position the upper arm at a 90 degree angle with the shoulder blades together. This will be your starting position.
  3. Keeping the rest of the body stationary, extend through the elbows to press the handles forward, drawing them together in front of you.
  4. Pause at the top of the motion, and return to the starting position.

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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Standing 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 · BeginnerCable Chest PressCable · BeginnerSvend PressOther · Beginner

FAQ

What muscles does the standing cable chest press work?

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

How many sets and reps of standing 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 standing cable chest press good for beginners?

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

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