Exercise library · Chest

How to Do Standing Cable Chest Press

Step-by-step instructions, muscles worked and workouts that use the standing cable chest press.

How to do it

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.

Form tips

• Start light and own the movement before adding weight.
• Control the lowering phase — don't drop into it.
• Keep breathing; exhale on the hardest part.
• Stop if you feel sharp pain (different from muscle burn).

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Gear for this exercise

Tube bands with handlesGym-like cable exercises at home.See it on Amazon →Door anchor for bandsTurns any door into a cable machine.See it on Amazon →

Exercise photos and instructions: free-exercise-db (public domain). Animation made from the real start and end photos.