cable seated chest press: technique and muscles worked

Animated demonstration of cable seated chest press

How to do this exercise

Step:1 Adjust the seat height and cable handles to a comfortable position.
Step:2 Sit on the bench with your back straight and feet flat on the floor.
Step:3 Grasp the cable handles with an overhand grip at shoulder height.
Step:4 Push the handles forward and away from your body, extending your arms fully.
Step:5 Pause for a moment, then slowly bring the handles back to the starting position.
Step:6 Repeat for the desired number of repetitions.

Equipment: Cable machine
Body part: Chest
Target muscle: Clavicular pectoralis (upper chest)Sternal pectoralis (mid chest)
Secondary muscle: Triceps Anterior deltoid Costal pectoralis (lower chest)

Hypertrophy grade

Good8 / 10

Nemeo’s take

The chest press with the pulley machine offers excellent continuous tension on the pectorals, especially in the stretched position, while preserving stability thanks to the backrest. It allows you to approach failure without coordination limiting the series, unlike dumbbells. It is a specialized tool that complements classic presses, while minimizing joint fatigue. Its progressive load is sometimes limited by the capacity of the machine or grip, but the isolation of the pectorals remains superior.

This catalog score reflects Nemeo’s assessment of the exercise’s muscle-building potential. It is not a standardized scientific rating or a personalized recommendation.

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cable seated chest press

How to do this exercise

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