Seated Cable Chest Press
A bilateral pressing exercise performed on an upright bench between two cable pulleys. It combines shoulder movement and elbow extension to train the chest with assistance from the triceps and front deltoids.
- Body part
- Chest: all exercises
- Movement
- Push: all exercises
- Equipment
- Bench: all exercisesCable Machine: all exercisesSingle Cable Handle
What it trains
- Chest Middle, Primary, 85%
- Chest Lower, Secondary, 50%
- Chest Upper, Secondary, 50%
- Triceps Long Head, Secondary, 50%
- Triceps Medial Head, Secondary, 50%
- Front Deltoid, Secondary, 50%
How to perform
Place an upright bench centrally between two pulleys set around chest height. Attach one handle to each cable.
Sit with your back supported and both feet on the floor. Hold the handles beside the chest with bent elbows and palms facing down.
Press both handles forward together until the elbows are nearly straight, without lifting the torso from the bench.
Return the handles toward the sides of the chest under control, keeping the wrists aligned with the forearms.
Tips
Use equal resistance on the two sides.
Keep a comfortable elbow path below an exaggerated shoulder-high flare.
Keep the head, back and feet supported instead of reaching forward with the torso.
Common mistakes
Turning the press into a fly by holding the elbows rigid.
Arching or leaving the backrest to finish the press.
Letting the handles pull the shoulders excessively backward.
Related exercises
Alternatives · 1
Lying Cable Fly
Both train the chest with cable resistance; the fly uses a supine bench and a near-fixed elbow angle rather than a seated compound press.
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