The standing cable chest press is a great alternative to the free weight chest press because it provides constant tension and you still have a somewhat natural range of motion. Cables are becoming more popular with lifters because of this reason but it’s also a very safe and effective option.
Now, the main muscle worked during the standing cable chest press is the pectoralis major which is basically the largest portion of your chest and it also works the sternal (Lower chest). The triceps also get stimulation from the movement. It’s a great chest exercise which can accompany a workout routine.
In this Exercise
- Target Muscle Group: Sternal (Lower) Pectoralis Major
- Type: Strength
- Mechanics: Compound
- Equipment: Cables
- Difficulty: Beginner
- Stand between two chest level pulleys.
- Grab the two handles on each side of you and take a few small steps forward with one leg in front.
- Bend your elbows slightly, drop your shoulders and stick your chest out with an upright posture.
- Press the cables with your arms until they are directly out in front of you and contract the chest muscles.
- Hold for a couple of seconds.
- Slowly allow your arms to come back until you feel a small stretch in your chest muscles.
Variations & Tips
- You can also perform the standing cable chest press with one arm at a time.
- This exercise works the entire chest area.
- If you feel too shaky when pressing the cables, decrease the weight.