Scan to open on your phonegymvim.app/exercises/cable-chest-press

Cable Chest Press 7s · no sound

Cable Chest Press

A standing cable press that trains the chest, triceps, and front delts through a horizontal push pattern with constant tension.

Primary muscle
Chest
Equipment
Cable Machine
Difficulty
Beginner
Movement
Push
Share

How to do it

  1. Set both cable pulleys to chest height and grip a single handle in each hand with an overhand grip.
  2. Step forward into a staggered stance with one foot ahead of the other and brace your core hard.
  3. Start with the handles by your chest, elbows tucked at about 60 to 75 degrees from your torso.
  4. Press both handles forward in a slight arc until your arms meet at full extension in front of your chest.
  5. Squeeze the chest at the top, then return the handles slowly to the start over 2 to 3 seconds.
  6. Repeat for 10 to 15 reps, keeping the torso upright and the staggered stance locked the whole set.

Common mistakes

  • Leaning the torso forward to push the handles instead of pressing cleanly with the chest and arms.
  • Letting the elbows flare wide to shoulder height, which strains the front shoulders.
  • Allowing one arm to lead the press, creating uneven loading and shoulder asymmetry over time.
  • Cutting the range short on the way back, missing the chest stretch that drives growth.

Muscles worked

Primary
Chest
Secondary
Front DeltsTriceps

Same movement, other equipment

Bodyweight Knee Push Ups Beginner Bodyweight Knee Push Ups Chest Bodyweight Decline Machine Chest Press Beginner Decline Machine Chest Press Chest Machine Decline Push Up Beginner Decline Push Up Chest Bodyweight Dumbbell Bench Press Beginner Dumbbell Bench Press Chest Dumbbell

Similar exercises

Cable Bench Press Beginner Cable Bench Press Chest Cable Machine Cable Decline Bench Press Beginner Cable Decline Bench Press Chest Cable Machine Cable High-to-Low Fly Beginner Cable High-to-Low Fly Chest Cable Machine Cable Incline Bench Press Beginner Cable Incline Bench Press Chest Cable Machine Cable Low-to-High Fly Intermediate Cable Low-to-High Fly Chest Cable Machine

Good to know

What muscles does the Cable Chest Press work?
Mainly the chest. It also works the front delts and triceps.
What equipment do you need for the Cable Chest Press?
It uses a cable machine. Without it, the Bodyweight Knee Push Ups and the Decline Machine Chest Press train the same muscles the same way.
Is the Cable Chest Press good for beginners?
GymVim rates it beginner.

Your plan, your sets and your progress in one app. Free, no ads.

By muscle

Chest exercises Back exercises Shoulder exercises Arm exercises Leg exercises All 17 muscles

By equipment

Bodyweight Dumbbell Barbell Kettlebell Machine

Plans

Gym Starter Home, No Equipment Upper / Lower Hypertrophy Push Pull Legs Six Day Two Day Dumbbell Habit All 74 plans Build your own plan

Switching

From Strong From Hevy From JEFIT From Fitbod