Seated Cable Chest Press

Setup

1. 01Set the seat so the handles line up with mid-chest height.
2. 02Sit tall with the back against the pad and feet flat on the floor.
3. 03Grip the handles with wrists neutral and elbows roughly 45 degrees from the torso.
4. 04Pull the shoulder blades back and down against the pad.

Execution

1. 01Brace and press both handles forward until the elbows are nearly locked.
2. 02Squeeze the chest for a beat at full extension.
3. 03Return the handles under control until you feel a stretch across the chest.
4. 04Repeat without letting the stack touch down between reps.

Checkpoints

• -The upper back stays pinned to the pad on every rep.
• -Wrists stay straight, not bent back under the load.
• -Both arms extend evenly and at the same speed.
• -Tension stays on the cable at the stretched position.

Common mistakes

• -Letting the shoulders roll forward at the end of the press.
• -Setting the seat so the handles sit at shoulder or belly height.
• -Slamming the stack down between reps.
• -Shortening the return and losing the stretch on the chest.