Cable Low Chest Press

Muscles worked

Setup

1. Set the cable pulleys to a high position, ideally above shoulder height.
2. Grasp the handles and step forward into a staggered stance (one foot forward) to create a stable base.
3. Lean your torso slightly forward from the hips, keeping your chest up and shoulders retracted.
4. Hold the handles at chest height with your elbows flared out at roughly a 45-to-60 degree angle from your torso.

How to do it

1. Exhale as you press the handles downward and inward toward each other, following the natural line of your lower pectoral fibers.
2. Contract your chest hard at the bottom of the movement, bringing your hands close together without touching.
3. Inhale as you slowly return the handles to the starting position using a controlled 3-second eccentric tempo.
4. Stop the return phase when your hands are level with your mid-chest to keep constant tension on the muscles.

Form checklist

• Keep your shoulder blades retracted and 'pinned' to the imaginary bench behind you.
• Maintain a slight bend in the elbows at the bottom; do not fully lock out the joints.
• Ensure your wrists stay neutral and do not bend backward under the weight.
• Avoid using momentum or 'lunging' your torso forward to move the weight.

Pro tips

• Focus on the 'mind-muscle connection' by imagining you are trying to touch your biceps to the sides of your ribcage at the bottom of the rep.
• Switch your lead leg in the staggered stance every set to ensure even core and hip stability development.

Make it harder

• Incorporate a 2-second peak contraction hold at the bottom of every rep to maximize fiber recruitment.
• Perform the exercise with a parallel stance (feet side-by-side) to significantly increase the demand on your core stability.

Frequently asked

What muscles does the cable low chest press work?

The cable low chest press primarily targets the pectorals, and also works the abs, deltoids, serratus anterior, and triceps as secondary muscles.

What equipment do you need for the cable low chest press?

The cable low chest press uses cable.

Is the cable low chest press good for beginners?

Yes. The cable low chest press is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Air Punches MarchBeginner · calves, pectorals, and quadriceps
• Alternate Front Kick In Place With Arm CirclesBeginner · abs, calves, deltoids, and pectorals
• Archer Push-UpAdvanced · pectorals
• Aztec Push UpIntermediate · pectorals, serratus anterior, and triceps