Cable Seated Chest Press

Muscles worked

Setup

1. Position a flat bench in the center of a dual cable machine with the pulleys set to chest height.
2. Sit firmly on the bench with your feet flat on the floor and your spine neutral.
3. Grasp the handles with an overhand grip, ensuring your hands are positioned just outside your shoulders.
4. Retract your shoulder blades and press them into the bench to create a stable base.

How to do it

1. Exhale as you press the handles forward until your arms are extended, focusing on driving through the palms.
2. Inhale as you slowly reverse the movement, allowing the handles to return until you feel a comfortable stretch in your chest.
3. Maintain a controlled 2-1-2-0 tempo, emphasizing the eccentric (lowering) phase.
4. Keep your elbows slightly below your shoulders throughout the entire movement to protect the rotator cuff.

Form checklist

• Keep your shoulder blades pinned back and down throughout the set.
• Ensure your wrists remain neutral and do not bend backward under the weight.
• Maintain a slight arch in the upper back but keep your glutes and head on the bench.
• Avoid locking your elbows out completely at the top to keep tension on the muscles.

Pro tips

• Focus on 'squeezing' your biceps toward the center of your chest at the peak of the movement for maximum pectoral contraction.
• Control the cables on the way back to prevent the weights from crashing, maintaining 'time under tension'.

Make it harder

• Add a 2-second pause at the point of maximum contraction (arms extended).
• Perform the movement unilaterally (one arm at a time) to challenge your core stability and prevent muscle imbalances.

Frequently asked

What muscles does the cable seated chest press work?

The cable seated 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 seated chest press?

The cable seated chest press uses cable.

Is the cable seated chest press good for beginners?

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

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