Standing cable chest press

Exercise details

  • Target muscle: Sternal (Lower) Pectoralis Major
  • Synergists: Clavicular (Upper) Pectoralis Major, Anterior Deltoid, Triceps Brachii
  • Mechanics: Compound
  • Force: Push

Starting position

  1. Stand between two shoulder-height pulleys, facing away.
  2. Grasp a stirrup (handle) in each hand, step forward, and stand with a staggered stance.
  3. Position the stirrups to the sides of your chest.
  4. Raise your elbows so that they are out to the sides (though not so high as to be horizontal).

Execution

  1. Keeping your body upright and arms horizontal, exhale as you press the stirrups forward and inward until your arms are straight and shoulders are stretched forward.
  2. Hold for a count of two and squeeze your chest.
  3. Inhale as you reverse the motion until you feel a mild stretch in your chest.
  4. Repeat.

Comments and tips

  • To keep the tension on your lower chest, keep your body upright and your arms at the level of your chest.
  • Ideally, the pulleys should be closer together than in a cable cross-over setup.
  • Alternate between performing the standing cable chest press bilaterally and unilaterally to get the benefits of both variations.
  • The standing cable chest press is great for improving your balance, coordination, and upper-body strength.

Standing cable chest press video

Sources

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