Cable Neutral Grip Chest Press

Muscles worked

Setup

1. Position a flat bench centrally between two cable towers.
2. Set the pulleys to a height that aligns with your chest when lying down.
3. Attach D-handles to both cables and select an equal weight on both stacks.
4. Lie back on the bench, grasp the handles with a neutral grip (palms facing each other), and plant your feet firmly on the floor.

How to do it

1. Start with the handles at chest level, elbows tucked at a 45-degree angle to your torso.
2. Exhale as you press the handles upward in a controlled arc until your arms are fully extended but not locked.
3. Inhale as you slowly lower the handles back to the starting position, feeling a deep stretch in the chest muscles.
4. Maintain a steady tempo, typically 2 seconds for the press and 2 seconds for the return.

Form checklist

• Keep your shoulder blades retracted and depressed into the bench throughout the set.
• Ensure your wrists remain neutral and do not bend backward under the weight.
• Keep your lower back pressed firmly against the bench or maintain a very slight natural arch.
• Avoid clashing the handles together at the top to maintain constant tension on the muscles.

Pro tips

• Focus on 'squeezing' your biceps toward the sides of your chest at the top of the movement for maximum pectoral recruitment.
• Keep the movement fluid; the constant tension of the cables means you should avoid resting at the top or bottom of the rep.

Make it harder

• Incorporate a 2-second isometric hold at the peak of the contraction.
• Slow down the eccentric (lowering) phase to 4 seconds to increase time under tension.

Frequently asked

What muscles does the cable neutral grip chest press work?

The cable neutral grip chest press primarily targets the pectorals, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the cable neutral grip chest press?

The cable neutral grip chest press uses cable.

Is the cable neutral grip chest press good for beginners?

The cable neutral grip chest press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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