Seated Cable Chest Press

Using the FreeMotion Dual Cable Cross for this exercise, I added a bench and sat it up to add support and stability when doing the seated cable chest press.  The cables allow for the free movement of your hands avoiding any impingement and joint irritation.

FreeMotion Seated Cable Chest Press

Primary Muscles Used

Cable Chest Press on Bench Muscles Used

Seated Cable Chest Press Instructions

  • Set a bench up so you are sitting straight up, and move the cable pulleys so they are even with your shoulders when in the seated position.
  • Move the cable arms out one setting so they are slightly wider than the shoulders.
  1. Grab the handles and bring them up even with your upper chest using an overhand grip.
  2. Press strait forward and as your hands finish the cable chest press movement press your hands together and squeeze your chest. Do not lock your elbows.
  3. Slowly bring them back to the starting position.
  4. Repeat.
Seated Cable Chest Press Demonstration

Tim's list of benefits for the Seated Cable Chest Press

  • Using cables for the seated chest press on the FreeMotion dual cable cross targets the muscles of the upper chest and front delts.
  • These are important muscles for aesthetics as well as function.  The pectoral muscles help support the shoulders and when trained in combination with the upper back maintain and support good posture.
  • Using the cables increases your use of stabilizer muscles.
  • By sitting on the bench with your back supported you are able to focus your efforts on the chest muscles.
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