Movement overview

The Seated Cable Chest Press is a compound exercise targeting the pectoral muscles, triceps, and anterior deltoids. It involves pressing a weight forward using a cable machine while seated, providing constant tension throughout the movement.

Step-by-step cues

1. Adjust the seat height so that the handles are at chest level when seated.
2. Sit down with your back firmly against the pad and feet flat on the floor.
3. Grasp the handles with an overhand grip, palms facing down.
4. Engage your core and keep your elbows slightly below shoulder level.
5. Press the handles forward by extending your arms until they are fully extended but not locked.
6. Pause briefly at the top of the movement, squeezing your chest muscles.
7. Slowly return to the starting position by bending your elbows and controlling the weight back.

Technical tips

• Ensure your back remains in contact with the pad throughout the exercise to maintain proper form.
• Keep your movements controlled; avoid using momentum to push the weight.
• Focus on squeezing your chest muscles at the peak of each repetition for maximum contraction.
• Adjust the weight to a manageable level that allows you to perform all repetitions with good form.
• Breathe out as you press forward and inhale as you return to the starting position.