Seated Cable Chest Press

Body region

• Chest
• Arms
• Shoulders

Equipment

• Cable Station
• Adjustable Bench

Technique

1. Place an upright bench between two cable pulleys set at about chest height when seated.
2. Sit with your back on the pad and take a handle in each hand at the sides of your chest.
3. Press the handles forward until your arms are straight and the handles almost meet.
4. Let them return slowly until your hands are beside your chest again.

Cues

• Keep your back against the pad the whole time.
• Press slightly inward, as if hugging, at the end of each rep.

Common mistakes

• Letting the shoulders roll forward off the pad.
• Letting the cables pull the arms back too fast.

Variations

• Decline Cable Bench Press
• Incline Cable Bench Press
• One-Arm Cable Bench Press
• One-Arm Decline Cable Bench Press
• One-Arm Incline Cable Bench Press

Alternatives

• Machine Chest Press
• Cable Fly