Standing Cable Chest Press
The Standing Cable Chest Press is a beginner compound movement that activates 3 muscle groups simultaneously. It primarily targets the Chest, making it one of the more efficient exercises in RepStack's 873-exercise database.
Starting position
Ending position
Muscles Worked
The chest handles the primary load during this movement. The shoulders and triceps assist as stabilizers throughout the range of motion.
How to Standing Cable Chest Press
- 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.
Common Mistakes
- • Brace your core before initiating the movement — maintain tension throughout the entire range of motion.
- • Control the eccentric (lowering) phase for at least 2 seconds to maximize muscle fiber recruitment.
- • Stand far enough from the pulley to maintain constant tension at every point in the range of motion.
- • Avoid locking out aggressively at the top — stop just short of full extension to keep tension on the muscle.
Similar Exercises
Frequently Asked Questions
What muscles does the Standing Cable Chest Press work?
The Standing Cable Chest Press primarily works the Chest. Secondary muscles include the Shoulders, Triceps, which assist during the movement.
Is the Standing Cable Chest Press good for beginners?
Yes, the Standing Cable Chest Press is suitable for beginners. Start with light weight to master the 4-step form before adding load.
What equipment do I need for the Standing Cable Chest Press?
You need cable to perform the Standing Cable Chest Press. Most commercial gyms will have this available.
Track Your Progress
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