Which muscles does the chest press (cable) work?

The chest press (cable) mainly works your chest. It also involves your triceps.

How many sets and reps should I do?

A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.

How do I track the chest press (cable) in SweatByte?

Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

Chest Press (Cable): how to do it and muscles worked

The chest press (cable) mainly works your chest, with help from your triceps. You need a cable machine.

Muscles worked

Main

Chest

Helping

Triceps

How to do the chest press (cable)

1
Set both pulleys to chest height and hold a handle in each hand, facing away from the stack. Step forward into a split stance with elbows bent and handles by your chest.
2
Press both handles forward until your arms are straight in front of your chest. Return slowly until you feel a light stretch across your chest.
3
Breathe out as you press and in as you return over two to three seconds. Keep your core tight and do not lean into the weight.

Form tip: Keep your wrists straight and your stance steady; if you are pushed backwards, lower the weight.

Common questions

Which muscles does the chest press (cable) work?: The chest press (cable) mainly works your chest. It also involves your triceps.
What equipment do I need for the chest press (cable)?: You need a cable machine.
How many sets and reps should I do?: A common starting point is 2 to 4 sets of 8 to 12 controlled reps, with a weight that leaves a couple of reps in reserve. Adjust it to your goal and experience, and stop if something hurts.
How do I track the chest press (cable) in SweatByte?: Add it to a routine or a workout. Log the weight and reps for each set. SweatByte shows your last session's numbers on every set, so you know what to beat.

More chest exercises

General information, not medical advice. Learn the movement with light weight first, and see a doctor or physiotherapist if you have an injury or pain. More guides in Learn.