Standing Cable Chest Press

What it is

This is a compound pushing movement that effectively targets your chest, primarily the pectoralis major. You will also engage your shoulders (deltoids) and triceps (triceps brachii) as secondary movers. It uses a cable machine to provide constant tension throughout the press.

Technique tips

• Stagger your feet for a stable base during the movement.
• Set cable pulleys at chest height for optimal muscle engagement.
• Keep your shoulder blades drawn back and down at the start.
• Brace your core tightly to keep your torso stable during the press.
• Fully extend your arms, squeezing your chest at the peak of the press.

How to track your progress

Log the weight and reps of each set. Straddly turns every set into an estimated one-rep max, so a heavier single and a strong set of eight both count as progress, and it flags a personal record the moment you beat your best.