How to do the Cable Chest Press
- Set the pulleys around chest height and take a staggered stance.
- Brace your trunk before pressing both handles forward.
- Return slowly until your elbows are beside your torso.
Common mistakes
- Leaning forward and back to move the handles.
- Letting the cables pull your arms too far behind you.
Suggested sets and reps
Use these ranges as a starting point. Your plan sets the volume based on your goal and experience.
| Training goal | Sets | Reps per set |
|---|---|---|
| Muscle building | 3–4 | 8–12 |
| Strength | 3–4 | 5–8 |
| Muscular endurance | 2–3 | 12–18 |
Alternative exercises
- Machine Chest Press · Machine
- Resistance Band Chest Press · Resistance bands
- Single-Arm Dumbbell Floor Press · Dumbbells
Frequently asked questions
What muscles does the Cable Chest Press work?
Primary muscle group: Chest. Secondary muscles: triceps, front deltoids, core.
How many reps should I do for the Cable Chest Press?
Muscle building: 3–4 sets of 8–12 reps. Strength: 3–4 sets of 5–8 reps. Muscular endurance: 2–3 sets of 12–18 reps.
What can I do instead of the Cable Chest Press?
Compare the setup and equipment for these alternatives: Machine Chest Press, Resistance Band Chest Press, Single-Arm Dumbbell Floor Press.