Standing Cable Chest Press

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

Standing Cable Chest Press: finishing position

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

How to do the Standing Cable Chest Press

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.
Position the upper arm at a 90 degree angle with the shoulder blades together. This will be your starting position.
Keeping the rest of the body stationary, extend through the elbows to press the handles forward, drawing them together in front of you.
Pause at the top of the motion, and return to the starting position.

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 Standing Cable Chest Press

Questions

What muscles does the Standing Cable Chest Press work?

Mainly the chest, with the shoulders and triceps helping.

Is the Standing 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 Standing Cable Chest Press?

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

How many sets and reps of the Standing 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).