FreeMotion Standing Cable Press

I love this exercise on the FreeMotion Dual Cable Cross but you can perform this exercise with any cable machine so long as the two pulley points are shoulder width or wider.  This exercise can be modified to make it much more difficult by performing it on one leg!

FreeMotion Standing Cable Press

Primary Muscles Used

Standing cable press Muscles Used

Standing Cable Press Instructions

  • Set the cable arms approximately shoulder height and one setting wider than strait forward.
  • If you are not using the FreeMotion, then put the settings as close as you can.
  1. Grab the handles facing away from the machine.
  2. With your hands in front of you walk forward and bring your arms up and out so your hands are even with your shoulders.
  3. Tighten your stomach and put your feet about shoulder width apart (if you are new to this exercise, start with a staggered stance, one foot in front of the other).
  4. Press your hands forward and together.
  5. Bring back to starting position.
  6. Repeat.
Standing Cable Press

Tim's list of benefits for the FreeMotion Standing Cable Press

  • The FreeMotion standing cable chest press targets the pectoralis muscles.  These are important muscles for aesthetics as well as function.
  • You can make this exercise easier by staggering your stance, and make it more difficult by standing on one leg.
  • This exercise works most of your body at one time, from your calves up to your shoulders.
  • This exercise maximizes your stabilizers like your abdominals and rotator cuff muscles.
  • Functional training is a style of training that helps you in your daily life.
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