10 Best Standing Cable Chest Press Alternatives for Gyms and Home

Ranked Standing Cable Chest Press Alternatives

10 substitutes, ranked by how closely each one matches the Standing Cable Chest Press on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Open "How to perform this exercise" on a card for the steps; every card title links to that exercise's own alternatives page.

1. Best match

   

   1. Cable Chest Press

   99% match

   • Pectorals
   • Cable
   • Intermediate
   • Compound

   It uses the same equipment and still works the pectorals.

   How to perform this exercise

   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.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: flat horizontal press, the same as the Standing Cable Chest Press
   • Primary muscle: pectorals, the same as the Standing Cable Chest Press
   • Equipment: a cable, the same as the Standing Cable Chest Press
   • Body position: standing, the same as the Standing Cable Chest Press
2. Play demonstration

   2. Cable Seated Chest Press

   91% match

   • Pectorals
   • Cable
   • Intermediate
   • Compound

   The same equipment, done seated instead.

   How to perform this exercise

   1. Adjust the seat height and cable handles to a comfortable position.
   2. Sit on the bench with your back straight and feet flat on the floor.
   3. Grasp the cable handles with an overhand grip at shoulder height.
   4. Push the handles forward and away from your body, extending your arms fully.
   5. Pause for a moment, then slowly bring the handles back to the starting position.
   6. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: flat horizontal press, the same as the Standing Cable Chest Press
   • Primary muscle: pectorals, the same as the Standing Cable Chest Press
   • Equipment: a cable, the same as the Standing Cable Chest Press
   • Body position: seated, not standing
3. Play demonstration

   3. Cable Bench Press

   81% match

   • Pectorals
   • Cable
   • Intermediate
   • Compound

   It still works the pectorals, through a different movement.

   How to perform this exercise

   1. Adjust the cable machine to chest height and attach the handles.
   2. Stand facing away from the machine with your feet shoulder-width apart.
   3. Grasp the handles with an overhand grip and step forward to create tension in the cables.
   4. Position your feet firmly on the ground and engage your core.
   5. Bend your elbows and bring your hands to shoulder level, keeping your elbows at a 90-degree angle.
   6. Push the handles forward, extending your arms fully in front of you.
   7. Pause for a moment, then slowly reverse the movement, bringing your hands back to shoulder level.
   8. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Standing Cable Chest Press
   • Equipment: a cable, the same as the Standing Cable Chest Press
   • Body position: standing, the same as the Standing Cable Chest Press
4. Play demonstration

   4. Weighted Svend Press

   80% match

   • Pectorals
   • Weighted
   • Intermediate
   • Isolation

   A straight swap when you want to keep working the pectorals.

   How to perform this exercise

   1. Stand with your feet shoulder-width apart and hold a weight plate in front of your chest with both hands.
   2. Keep your elbows slightly bent and your palms facing each other.
   3. Press the weight plate straight out in front of you, fully extending your arms.
   4. Pause for a moment at the end of the movement, then slowly bring the weight plate back to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 sets of 10 to 15 reps.

   Why this matches

   • Movement: flat horizontal press, the same as the Standing Cable Chest Press
   • Primary muscle: pectorals, the same as the Standing Cable Chest Press
   • Equipment: free weights, not a cable
   • Body position: standing, the same as the Standing Cable Chest Press
5. Play demonstration

   5. Band One Arm Twisting Chest Press

   80% match

   • Pectorals
   • Band
   • Intermediate
   • Compound

   Pick this when you want to work the pectorals one side at a time.

   How to perform this exercise

   1. Attach the band to a sturdy anchor point at chest height.
   2. Stand with your side facing the anchor point and grab the band with one hand.
   3. Step away from the anchor point to create tension in the band.
   4. Position your feet shoulder-width apart and slightly bend your knees.
   5. Bring your hand holding the band across your body, towards the opposite shoulder.
   6. While maintaining tension in the band, push your hand forward and away from your body, extending your arm.
   7. Slowly return to the starting position and repeat for the desired number of repetitions.
   8. Switch sides and repeat the exercise with the other hand.

   Sets and reps: 3 or 4 sets of 6 to 10 reps on each side.

   Why this matches

   • Movement: flat horizontal press, the same as the Standing Cable Chest Press
   • Primary muscle: pectorals, the same as the Standing Cable Chest Press
   • Equipment: a band, not a cable
   • Body position: standing, the same as the Standing Cable Chest Press
   • Balance: harder to stay steady on than the Standing Cable Chest Press
6. Play demonstration

   6. Resistance Band Seated Chest Press

   77% match

   • Pectorals
   • Band
   • Intermediate
   • Compound

   A good swap when you have a band to work with, and it still works the pectorals.

   How to perform this exercise

   1. Sit on a chair or bench with your back straight and feet flat on the ground.
   2. Hold the resistance band handles in each hand, with your palms facing down and elbows bent at a 90-degree angle.
   3. Extend your arms forward, pushing the resistance band away from your chest.
   4. Pause for a moment at the end of the movement, then slowly return to the starting position.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: flat horizontal press, the same as the Standing Cable Chest Press
   • Primary muscle: pectorals, the same as the Standing Cable Chest Press
   • Equipment: a band, not a cable
   • Body position: seated, not standing
7. 

   7. Incline Cable Chest Press

   77% match

   • Pectorals
   • Cable
   • Intermediate
   • Compound

   How to perform this exercise

   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 the starting position, keeping tension on the cables.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Primary muscle: pectorals, the same as the Standing Cable Chest Press
   • Equipment: a cable, the same as the Standing Cable Chest Press
   • Body position: seated, not standing
8. Play demonstration

   8. Dumbbell Lying Hammer Press

   77% match

   • Pectorals
   • Dumbbell
   • Intermediate
   • Compound

   How to perform this exercise

   1. Lie flat on a bench with a dumbbell in each hand, palms facing each other and arms extended straight up.
   2. Lower the dumbbells to the sides of your chest, keeping your elbows at a 90-degree angle.
   3. Press the dumbbells back up to the starting position, fully extending your arms.
   4. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: flat horizontal press, the same as the Standing Cable Chest Press
   • Primary muscle: pectorals, the same as the Standing Cable Chest Press
   • Equipment: free weights, not a cable
   • Body position: lying on your back, not standing
9. Play demonstration

   9. Lever Chest Press

   75% match

   • Pectorals
   • Lever
   • Beginner
   • Compound

   How to perform this exercise

   1. Adjust the seat height and position yourself on the machine with your back flat against the pad.
   2. Grasp the handles with an overhand grip and position your elbows at a 90-degree angle.
   3. Push the handles forward until your arms are fully extended, exhaling during the movement.
   4. Pause briefly at the end of the movement, then slowly return to the starting position, inhaling as you do so.
   5. Repeat for the desired number of repetitions.

   Sets and reps: 3 or 4 sets of 6 to 10 reps.

   Why this matches

   • Movement: flat horizontal press, the same as the Standing Cable Chest Press
   • Primary muscle: pectorals, the same as the Standing Cable Chest Press
   • Equipment: a machine, not a cable
   • Body position: seated, not standing
   • Balance: easier to stay steady on than the Standing Cable Chest Press
10. 

    10. Leverage Chest Press

    75% match

    • Pectorals
    • Machine
    • Beginner
    • Compound

    How to perform this exercise

    1. Load an appropriate weight onto the pins and adjust the seat for your height. The handles should be near the bottom or middle of the pectorals at the beginning of the motion.
    2. Your chest and head should be up and your shoulder blades retracted. This will be your starting position.
    3. Press the handles forward by extending through the elbow.
    4. After a brief pause at the top, return the weight just above the start position, keeping tension on the muscles by not returning the weight to the stops until the set is complete.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches

    • Movement: flat horizontal press, the same as the Standing Cable Chest Press
    • Primary muscle: pectorals, the same as the Standing Cable Chest Press
    • Equipment: a machine, not a cable
    • Body position: seated, not standing
    • Balance: easier to stay steady on than the Standing Cable Chest Press