Cable Chest Press
A machine-guided chest press that keeps constant tension on the chest through the full range of motion.
Equipment: Cable machine
How to do it
- 1Set both cable pulleys to chest height and grab a handle in each hand, staggering your feet for stability.
- 2Press the handles forward until your arms are extended, squeezing your chest at the end.
- 3Return with control back to the starting position.
Common mistakes
- Letting the shoulders round forward at the end of the press.
- Using so much weight that the shoulder blades can't stay set.
Sets & reps by goal
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3-4 | 6-10 | 90-120 sec |
| Build muscle | 3-4 | 8-12 | 90-120 sec |
| General fitness | 3-4 | 12-15 | 45-60 sec |
Ranges reflect the same goal-based logic used by the workout plan tool. These are practical starting ranges rather than exact requirements; actual set count in a generated plan also depends on how often this muscle group appears elsewhere in your week.
Frequently asked questions
Is the Cable Chest Press safe for beginners?
Generally, yes. The Cable Chest Press is tagged as beginner-friendly in GetFitArchitect's exercise database, meaning it doesn't demand much prior strength, mobility, or technique. Start with a version you can control throughout, whether that means a lighter weight, an easier variation, or a shorter hold, progress gradually, and stop if something hurts beyond normal muscle effort.
What muscles does the Cable Chest Press work?
The primary mover is your chest. As a push movement, it also involves your shoulders and triceps.
What can I substitute if I don't have a cable machine for the Cable Chest Press?
The Dumbbell Bench Press trains the same muscle with a similar movement, so it's a reasonable swap if you don't have a cable machine available. The loading won't match exactly, so expect to adjust the weight or reps.
See the Dumbbell Bench PressRelated exercises
Learn more
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