Breathing
Inhale during the controlled lowering phase and exhale as you press away. Avoid holding your breath unintentionally.
Loading
Getting your next view ready…
Getting your next view ready…
The Standing Cable Chest Press primarily works the chest, with the shoulders and triceps supporting the movement. It is a strength movement performed with cable.
1 / 2How to
Movement instructions
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.
Technique guidance
Inhale during the controlled lowering phase and exhale as you press away. Avoid holding your breath unintentionally.
General guidance based on the exercise and equipment. It is not personal coaching or medical advice.
Your progress
Keep the same cable setup, range of motion and recording method when comparing Standing Cable Chest Press sessions.
Weight, repetitions and completed sets.
Example: 3 sets of 8 reps at 30 kg. Next time, record the actual result, even if it is the same.
Look for more repetitions at the same weight, or a heavier weight for comparable repetitions. Total weight lifted also changes when you add sets, so it is not a strength score.
Read the tracking guideThe examples show how to keep a record. They are not workout targets or a personalised training plan.
See how Jijibisha tracks your progressMuscles
Muscle guide
Chest is the primary muscle group. The lighter highlights show the supporting muscles involved in the movement.
Swap it
Different equipment, same muscle
These movements also target the chest using something else.
Related
Related movements
Get the app
Add it to a routine, record every completed set, and keep the workout saved on your phone even when the gym has no reception.
