Cable Standing Chest Press

The cable standing chest press is a versatile chest exercise that targets the upper body, primarily focusing on the pectoral muscles, triceps, and shoulders.

Unlike traditional bench presses, this exercise is performed in a standing position with a cable machine.

When you stand and press, your abs, glutes, and even your lower back have to kick in to keep you steady. It’s like doing a core workout while building your chest strength—two birds, one stone.

The cable press also allows you to adjust the angle and range of motion. This means you are able to hit either your upper or lower chest by changing the pulley height.

It’s super versatile, so you can make it work for you.

Table of Contents

Muscles Worked

Primary Muscles: Pectoralis Major (Chest)
Secondary Muscles: Anterior Deltoids (Front Shoulders) & Triceps Brachii.
Stabilization & Supporting Muscles: Core Muscles (Oblique and Abs), Serratus Anterior, Biceps Brachii, Erector Spinae, Rotator Cuff Muscles, Trapezius & Rhomboids

How To Do Standing Cable Chest Press

Attach the handles to the high pulleys on a cable machine. Grab one handle in each hand, and step forward to create tension on the cables.
Stand with your feet shoulder-width apart. To maintain stability, keep your back straight and engage your core muscles. Your elbows should be bent at about a 90-degree angle, and your hands should be positioned near your chest.
As you exhale, push the handles forward until your arms are fully extended in front of you. Focus on squeezing your chest muscles as you press.
Inhale as you slowly bring the handles back to the starting position. Avoid letting the weights pull you back too quickly.

Tips and Form

If you’re new to this, start light. There’s no shame in mastering form before loading up the weight. Think of it like learning to play an instrument – technique matters more than volume.
Keep your shoulder blades retracted (pulled back) during the press. This position helps stabilize the shoulder joint and allows for better engagement of the chest muscles.