Seated Cable Chest Press

Seated Cable Chest Press

Type: Compound Muscle: Chest Equipment: Cable

A cable chest press performed while seated.

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+Steady tension through the press
+Trains chest, shoulders, and triceps
–Less stabilizer work than free weights
–Heavy loads can challenge shoulder comfort

This exercise targets:

Chest

Middle Chest

Upper Chest

Serratus

Shoulders

Front Delts

–

Triceps

Ratios are approximate and can vary depending on form and technique.

How to perform

Set a bench between two cable stacks; attach D‑handles at mid‑chest height
Sit tall, feet planted, slight arch; shoulders down and back, chest up
Grip handles with neutral wrists; elbows bent about 90° and slightly below shoulder line
Brace your core; keep shoulder blades lightly retracted
Press the handles forward in a slight inward path; elbows at ~45–60° to your torso
Stop just short of elbow lockout; squeeze chest
Control the return until a mild chest stretch; don’t let shoulders roll forward
Breathe out as you press, in as you return; avoid shrugging or flaring elbows