Cable Chest Press

A beginner strength exercise for the chest, done with a cable.

Main muscles: Chest
Also works: Shoulders and Triceps
Equipment: Cable
Level: Beginner
Type: Compound
Movement: Push

How to do the Cable Chest Press

Adjust the weight to an appropriate amount and be seated, grasping the handles. Your upper arms should be about 45 degrees to the body, with your head and chest up. The elbows should be bent to about 90 degrees. This will be your starting position.
Begin by extending through the elbow, pressing the handles together straight in front of you. Keep your shoulder blades retracted as you execute the movement.
After pausing at full extension, return to th starting position, keeping tension on the cables.
You can also execute this movement with your back off the pad, at an incline or decline, or alternate hands.

Sets and reps

Strength	3–5 sets of 3–5 reps, rest 2–3 minutes
Muscle	3–4 sets of 6–10 reps, rest about 2 minutes
Endurance or fat loss	2–3 sets of 12–15 reps, rest 60–90 seconds

Log every set in MyoStats and it works out your estimated one-rep max and suggests the next weight or rep target, so you keep progressing without guessing.

Alternatives to the Cable Chest Press

Questions

What muscles does the Cable Chest Press work?

Mainly the chest, with the shoulders and triceps helping.

Is the Cable Chest Press good for beginners?

Yes. It's rated a beginner exercise: start light and learn the movement before adding weight.

What can I do instead of the Cable Chest Press?

Good alternatives that train the chest: Incline Cable Chest Press, Standing Cable Chest Press, Cable Crossover or Cable Iron Cross.

How many sets and reps of the Cable Chest Press should I do?

Strength: 3–5 sets of 3–5 reps, rest 2–3 minutes. Muscle: 3–4 sets of 6–10 reps, rest about 2 minutes. Endurance or fat loss: 2–3 sets of 12–15 reps, rest 60–90 seconds.

Exercise steps and photos: free-exercise-db (public domain).