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Chest

Standing Cable Chest Press

Standing Cable Chest Press (Start)Standing Cable Chest Press (End)
LevelBeginnerEquipmentCableMechanicCompoundForcePush

A standing press using cable handles that trains the chest, shoulders and triceps while challenging core stability.

Strength
Primary musclesChest
Secondary musclesShouldersTriceps

Energy burned

≈ 21 kcalFor 3 × 8–12, rest 90s · ≈ 3.7 kcal/min

Estimate range 16–27 kcal (±25 %)

Muscle mass worked11 %
Effort during a set5.8 MET
Your lean mass53.5 kgBody fat estimated from BMI and age

Machine / cable: about 15 % less than free weights.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

  1. 1Set both cable pulleys at chest height and grab a handle in each hand.
  2. 2Step forward into a staggered stance with your elbows bent.
  3. 3Brace your core.

How to perform

  1. 1Press the handles forward until your arms are nearly straight.
  2. 2Squeeze your chest at the end.
  3. 3Return slowly until your hands are beside your chest.
  4. 4Keep your torso steady.

Alternatives

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More with Cable

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Stretches for Chest

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