Cable chest press

3 × 10-12  ·  Equipment: Cables

Muscle groups: Chest · Arms

How to do cable chest press

1. Set the pulleys at shoulder height and take one handle in each hand.
2. Step forward and plant your feet shoulder-width apart with a stable torso.
3. With elbows slightly bent and aligned to your body, push the handles forward.
4. Extend your arms without locking your elbows at the end point.
5. Return slowly under control to the starting position, feeling the chest work.
6. Keep your chest tall and avoid arching your lower back during the press.

Mistakes to avoid

• Do not bounce with your legs or lean your torso forward to push more weight.
• Avoid locking your elbows with a snap at the end of the movement.
• Do not let the pulleys pull your shoulders forward on the return; brake with your chest.
• Adjust the pulley height so the range does not strain your shoulder.

Progression

• Start with light weight and 12 reps until you master the press without moving your torso.
• Raise the load in small steps when you complete 3 sets of 12 with stable technique.
• Vary the pulley height to work the chest from different angles.
• When the movement is solid, alternate this machine with the bench press to progress overall.