Standing Cable Chest Press

The cable keeps constant tension through the whole range; standing adds a core demand.

• Compound
• Cable
• Beginner

How to do it

• Pulleys at chest height, one foot forward
• Press forward bringing your hands slightly together
• Control the return, resisting the cable

Sets, reps and tempo

Ranges: 8–12 reps · 1–3 RIR

Tempo: Lower for 2–3 s into the stretch and press with intent

Common mistakes

• Arching your back to press
• Letting the pulleys pull you back without control

Muscles worked

Primary

• Chest

Secondary

• Triceps
• Shoulders
• Core / abs

Alternatives

• Cable Crossover
• Chest Press Machine