Chest · Conditioning finisher
Alternating Press with Twist
The Alternating Press with Twist mainly trains your chest and obliques. Also working: front delts, triceps and abs.
Both cables
Standing, light pull
How to do it
- One step in front of the machine, handles at your chest
- Press one arm forward across your body, torso turns along
- Back to the chest while the other arm presses
- Alternate evenly
Coach’s tip
Pressing and twisting in one: the core works on every rep. Light weight, calm rhythm.
Setup
Pulley
Both pulleys at chest height
Grip
Single handles
Load
Both cables
Needs two cable towers
Stability
Standing with a moderate load. Brace your core.
Alternatives
Other exercises for the same movement (conditioning finisher). In DCFT you can swap with one tap, and the app only offers what your equipment allows.
Questions about this exercise
What muscles does the Alternating Press with Twist work?
Mainly the chest and obliques. The front delts, triceps and abs help.
How do I set up the cable machine for the Alternating Press with Twist?
Pulley: Both pulleys at chest height. Grip: Single handles.
Can I do the Alternating Press with Twist on a single cable tower?
Not like this. The Alternating Press with Twist needs both cables at once, so two towers. If you set up DCFT for one tower, the app leaves it out of your plan and uses exercises such as Cable Goblet Squat to Press and Cable Punch instead.
What can I do instead of the Alternating Press with Twist?
For the same movement: Cable Squat to Press, Cable Squat to Row and Lunge to Overhead Press. In DCFT you swap with one tap.
DCFT
The Alternating Press with Twist in DCFT
In the app this exercise comes with your weight: the plate to pin, what you lifted last time and a rest timer that starts by itself.
Free on the App Store for iPhone. Pro is a one-time purchase with no subscription.