At a glance
| Equipment | Cable |
|---|---|
| Experience level | Beginner |
| Movement pattern | Horizontal push |
| Primary muscle | Chest |
| Also works | Triceps, Front Deltoids, Abs |
The movement, step by step.
- Set the pulleys near chest height, attach handles, and stand facing away from the machine in a split stance.
- Bring handles beside the chest with elbows slightly below shoulder level and wrists aligned with the forearms.
- Brace and press both handles forward until the arms are nearly straight, keeping your torso facing forward.
- Bend the elbows to return slowly without letting the cables pull your chest open beyond a comfortable range.
Technique cues
- Press forward without taking a step.
- Keep shoulders and hips facing the same direction.
- Use the front foot to anchor your stance.
Common mistakes
- Leaning the whole body forward to move the handles.
- Allowing the elbows to flare high above the shoulders.
Watch & learn
Professional demonstrations, opened on YouTube.
- Standing Chest Press — KeiserFitness.
- How to do a Single-Arm Standing Chest Press — National Academy of Sports Medicine (NASM).
Alternatives
Log it in One Fitness Hub
In the app, Learn on a workout opens this same guide for Cable - Chest Press, without losing your selected exercise or unsaved sets.
Open in Workout Explorer. Watch the demonstrations in place, compare it with another exercise and browse the whole library.
Educational guidance, not an individual training prescription. Start with a manageable load, work within a comfortable range, and stop if a movement causes pain. Ask a qualified coach for help with an unfamiliar setup. Practice the technique before increasing load. Repetitions and working weight depend on your goals, experience, and individual needs.