Cable Seated Chest Press
Description
The cable seated chest press is a horizontal pressing exercise performed seated on a bench between two cable pulleys set at chest height. The cables provide constant tension through the full range, unlike free weights which lose tension at certain angles.
Muscle Group
Equipment Required
Cable Seated Chest Press Instructions
- Set two cable pulleys at chest height. Place a flat bench between them.
- Sit on the bench. Grip the D-handles at your chest, elbows at roughly 45 degrees.
- Press both handles forward simultaneously until arms are extended.
- Squeeze your chest and triceps at lockout.
- Slowly return the handles to your chest under control.
- Maintain constant cable tension — never let the weight stack rest.
- Keep your back pressed against the bench for support.
- Aim for 10 to 12 reps per set.
Cable Seated Chest Press Form & Visual
Cable Seated Chest Press Benefits
- Constant cable tension throughout the press
- Seated position provides back support
- Easy to load progressively
- Converging press path for peak contraction
- Joint-friendly
- Excellent for chest hypertrophy
Cable Seated Chest Press Muscles Worked
- Pectoralis major
- Triceps brachii
- Anterior deltoid
- Serratus anterior
Cable Seated Chest Press Variations & Alternatives
- Cable Standing Chest Press
- Cable Incline Bench Press
- Dumbbell Bench Press
- Lever Chest Press
- Single-Arm Cable Seated Press
