Cable Standing Close Press

Muscles worked

Setup

1. Set the cable pulley to mid-chest height and attach a V-bar or a short straight bar.
2. Stand facing away from the machine and grasp the handle with both hands in a close, neutral, or overhand grip.
3. Step forward into a staggered stance (one foot forward) to create a stable base of support.
4. Position the handle against the center of your chest with your elbows tucked close to your ribcage.

How to do it

1. Exhale and press the handle straight out in front of your chest until your arms are fully extended.
2. Squeeze your chest and triceps hard at the peak of the contraction for one second.
3. Inhale as you slowly reverse the movement, returning the handle to your chest under total control.
4. Maintain a controlled tempo, taking roughly two seconds for both the pressing and returning phases.

Form checklist

• Keep your elbows tucked toward your sides; do not let them flare out wide.
• Maintain an upright torso and avoid leaning forward or rounding your shoulders.
• Keep your core braced to prevent the cable from pulling your hips or spine out of alignment.
• Ensure your wrists remain neutral and do not bend backward under the weight.

Pro tips

• Focus on the 'mind-muscle connection' by imagining you are trying to squeeze your biceps together across your chest as you press.
• Maintain constant tension by stopping the return phase just before the weight plates touch the stack.

Make it harder

• Switch from a staggered stance to a parallel stance (feet hip-width apart) to significantly increase the demand on your core stability.
• Add a three-second isometric hold at the point of full extension to increase time under tension for the triceps and inner chest.

Frequently asked

What muscles does the cable standing close press work?

The cable standing close press primarily targets the pectorals, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the cable standing close press?

The cable standing close press uses cable.

Is the cable standing close press good for beginners?

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

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