A chest press performed on a cable machine.
- +Provides constant tension
- +Good for muscle activation
- +Adjustable resistance
- –Risk of shoulder strain if done incorrectly
This exercise targets:
Chest
Middle Chest
Upper Chest
Lower Chest
Serratus
Shoulders
Front Delts
–
Triceps
Ratios are approximate and can vary depending on form and technique.
How to perform
- Set pulleys to mid-chest height and attach single handles
- Grab handles, step forward into a staggered stance, slight forward lean
- Start with hands near chest, elbows slightly below shoulders, wrists straight
- Brace your core and pull shoulder blades down and back
- Press forward in a slight arc until arms are nearly straight, chest up
- Pause, then slowly return until you feel a chest stretch, keeping tension
- Exhale on the press, inhale on the return
- Use a controllable weight; avoid flared elbows and letting the stack slam