Cable Standing Chest Press

Cable Standing Chest Press

The Cable Standing Chest Press is a fantastic exercise for targeting the muscles in the chest, shoulders, and triceps. It is a variation of the classic bench press, but with the added benefit of using a cable machine to engage the muscles in a slightly different way. This exercise is great for individuals who want to build upper body strength and improve their overall chest development. The Cable Standing Chest Press offers several advantages over traditional bench press exercises. Firstly, it allows for a greater range of motion, enabling the muscles to be worked through a longer arc. This can help to recruit more muscle fibers and maximize the effectiveness of the exercise. Additionally, the cable machine provides constant tension on the muscles throughout the entire movement, leading to greater muscle activation and improved strength gains. To perform the Cable Standing Chest Press, you will need access to a cable machine with adjustable handles. Begin by setting the handles to chest height and standing in the middle of the machine, facing away from it. Grasp the handles with an overhand grip and take a step forward, creating tension in the cables. Position your feet shoulder-width apart for stability. From here, push the handles forward in a controlled manner, extending your arms fully in front of you. Make sure to keep your core engaged and avoid arching your back. Slowly return to the starting position and repeat for the desired number of repetitions. Incorporating the Cable Standing Chest Press into your workout routine can help you achieve a well-rounded upper body. However, always remember to start with a weight that allows you to maintain proper form and gradually increase the resistance as your strength improves. As with any exercise, it's essential to listen to your body and stop if you feel any pain or discomfort. With consistency and proper form, the Cable Standing Chest Press can contribute to a strong, defined chest and upper body physique.


  • Start by setting up the cable machine at chest height, making sure the handles are attached.
  • Stand in front of the cable machine with your feet shoulder-width apart.
  • Grasp the handles with an overhand grip and bring them to the front of your shoulders, elbows bent and pointing out to the sides.
  • Engage your core, keep your chest up, and maintain a slight bend in your knees.
  • Exhale and extend your arms forward while keeping your elbows slightly bent, pushing the handles away from your body.
  • Pause for a moment at the end of the movement, feeling the contraction in your chest muscles.
  • Inhale and slowly retract your arms back to the starting position, maintaining control throughout the entire range of motion.
  • Repeat for the desired number of repetitions.
  • Remember to breathe properly throughout the exercise and maintain good posture.

Tips & Tricks

  • Focus on proper form and technique to engage the correct muscles.
  • Start with a weight that allows you to perform the exercise with good form and gradually increase it as you get stronger.
  • Make sure to breathe properly throughout the movement, exhaling as you push the cables forward.
  • Engage your core muscles by maintaining a stable and upright posture throughout the exercise.
  • Keep your shoulder blades pulled back and down to prevent them from rolling forward.
  • Incorporate variations by adjusting the cable height to target different areas of the chest.
  • Include a variety of chest exercises in your workout routine to ensure overall development.
  • Avoid using momentum or jerking movements; instead, focus on controlled and smooth repetitions.
  • Allow for proper rest and recovery days to avoid overtraining and promote muscle growth.
  • Fuel your body with a balanced diet that includes adequate protein to support muscle repair and growth.


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