How to Do Cable Chest Press Properly

Cable chest press exercise works on the pectoral, serratus anterior, triceps, and deltoid muscles. Moreover, the exercise plays a vital role in promoting upper body strength.

If you want to develop leaner and bigger chest muscles, this is the exercise to include in your workout routine. You will require a cable machine to perform this exercise.

How to do it:

  • Start by adjusting the pulley levers of the cable machine to the height of your shoulder.
  • Position yourself in the middle of the machine taking a step or two forward. Position yourself in a split stance with one leg at the front and the other at the back to promote stability.
  • Hold the handles of the machine at your sides. Ensure that you engage your abdominals.
  • Start the exercise by pushing the handles forward. See to it that your forearms and elbows are aligned with the resistance line.
  • Slowly move your arms back to your starting position.
  • Perform 10 to 15 reps for 3 rounds.

Note that you might injure yourself while performing this exercise. To avoid such instances, make sure that you get the right technique of the exercise from your gym instructor. Besides, you should not use heavyweights that are beyond your endurance level.

WHAT MUSCLES DOES CABLE CHEST PRESS WORK?

PECTORAL MUSCLES

The cable chest press mostly works on your upper chest.

The pectoral muscle dominates the majority of the chest wall. Performing the cable chest press has a significant effect on improving the capability of the pectoral muscle to lift, press, or flap.

Additionally, the exercise tone, strengthen and grow the pectorals, hence improving posture and enhancing function.

TRICEPS

The exercise engages and tones the triceps. This significantly helps in burning sagging fats on your underarms.

DELTOID MUSCLE

The cable chest press engages and tones your deltoid muscle. This helps in strengthening your shoulders and promoting good posture.

SERRATUS ANTERIOR

The serratus anterior muscles work together with your ribs. The exercise engages your pectorals, ribs, and serratus anterior to promote better breathing.

CABLE CHEST PRESS BENEFITS

UPPER BODY STRENGTH

The cable chest press enhances upper body strength. Having upper body strength has various benefits in your daily life activities. For instance, you can carry heavy objects, push strollers, and push heavy doors with ease.

ENHANCED FITNESS LEVEL

The exercise not only promotes upper body strength but also increases your endurance levels. This makes it easier for you to engage in other workouts.

Furthermore, you can participate in various sports, such as baseball, tennis, and swimming.

MUSCLE GAIN

The cable press exercise helps in burning calories in the chest area. This helps you to lose fat and gain muscles.

Moreover, your health improves and your risk of acquiring lifestyle disorders, such as obesity, decreases.

IMPROVED APPEARANCE

The exercise has a significant impact on enhancing your appearance regardless of your gender. If you are a man, you will gain a wide and well-toned chest due to the strong pecs.

On the other hand, the workout tones and lifts the chest area of women. Strong pecs make you look more attractive and boost your confidence.

You will be able to rock your muscles shirts or blouses while turning heads in the streets. However, performing this exercise once is not a quick fix to your appearance.

You will have to be consistent and perform the technique correctly to enjoy the gains.   

IMPROVED POSTURE

The pectorals being the largest muscle on your chest, has a significant impact on your posture. Performing the exercise helps your pectorals to stabilize your shoulder joints, hence promoting an upright posture.

Besides, the exercise enables you to have a strong back. Having a good posture accentuates your well-sculpted chest muscles.

BETTER BREATHING

The cable chest press enhances deeper breathing. The exercise can achieve this since the pectoral muscles are attached to your ribs, hence expanding while breathing.

ALTERNATIVES TO CABLE CHEST PRESS

INCLINE PUSHUPS

The incline pushups also target your chest muscles. You will require a bench to perform this exercise. In the absence of a bench, you can improvise by using a heavy box, table, or bed.

How to do it:

  • Start by standing in front of a bench, bed, or table.
  • Position your hands on the edge of the bench. The space between your hands should be slightly wider than your shoulder width. Your fingers should be pointing forwards.
  • Align your body in a plank position ensuring that your body is straight and your back is not arching.
  • In a slow and controlled motion, lower your chest to the edge of the bench while bending your elbows. Do this while inhaling and maintaining a straight body throughout the entire exercise.
  • While exhaling and extending your elbows, push your body up to the starting position.
  • Repeat the routine 10 times for 3 sets.

FLAT BENCH PRESS

The flat bench press is also a great exercise to develop your pectoral muscles. You will require a bench and barbell for this exercise.

How to do it

  • Lie down on a leveled bench to support your head and neck.
  • Your feet should be firmly pressed on the floor with your knees bent at 90 degrees.
  • Position yourself under the barbell so that it is in line with your chest.
  • Grasp the bar with your hands facing away from your body. The distance between your hands should be wider than your shoulder width.
  • While exhaling and squeezing your core, push the bar from the rack while straightening your arms.
  • While inhaling, lower the bar down to your chest in a slow and controlled motion.
  • Push it back up to your starting position.
  • Repeat 15 reps for 3 sets.

CABLE CHEST PRESS MISTAKES TO AVOID

WRONG HAND GRIP

Avoid leaning forward while doing the cable chest press. This results in a loss of balance. Your pectorals are also isolated.

LEANING FORWARD

The palm of your hands should not face the same direction as your pushing movement. Instead, make sure that they are facing the floor. This reduces pressure on your forearms.

CONCLUSION

The cable chest press is a great exercise to build and tone stronger chest muscles. The exercise is beginner-friendly, provided that your gym instructor monitors you.

Consistency in this exercise will reward you with a well-sculpted chest.