Standing Cable Chest Press
How to do the 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.
How to program the Standing Cable Chest Press
Sets and reps
As a compound movement, the Standing Cable Chest Press responds well to heavier loading. For strength, work in the 3–5 sets of 4–8 reps range with 2–3 minutes of rest between sets. For muscle growth, 3–4 sets of 8–12 reps with 90 seconds of rest is the classic hypertrophy zone. Place it early in your session, when you're freshest, and leave 1–3 reps in reserve on most sets.
Progression
The Standing Cable Chest Press is beginner-friendly. Start with a load (or rep count) you can complete with clean form on every set, then add a small amount of weight or 1–2 reps each week. When you hit the top of your rep range on all sets, increase the load and drop back to the bottom of the range — simple double progression.
Secondary muscles worked
Put the Standing Cable Chest Press into a plan
Generate a free, personalized workout plan that programs this and hundreds of other exercises around your goals.
Frequently asked questions
What muscles does the Standing Cable Chest Press work?
The Standing Cable Chest Press primarily targets the Chest. It also recruits the Shoulders, Triceps as supporting muscles.
What equipment do I need for the Standing Cable Chest Press?
You need Cable. Difficulty level: Beginner.
How many sets and reps of the Standing Cable Chest Press should I do?
For strength, do 3–5 sets of 4–8 reps with 2–3 minutes rest. For muscle growth, do 3–4 sets of 8–12 reps with about 90 seconds rest.
