Chest · Conditioning finisher
Lunge with Chest Press
The Lunge with Chest Press mainly trains your chest and quads. Also working: front delts, triceps, glutes and abs.
Both cables
Standing, light pull
How to do it
- Back to the machine, bar in front of your chest
- Step forward into a lunge
- Press the bar forward as you do
- Back to standing, bar to the chest, switch sides
Coach’s tip
Pressing and stepping together: the body braces against the pull from behind: just like pushing something in everyday life.
Noticeably loads the knee. If you tell DCFT that this joint bothers you, the app leaves exercises like this one out and picks a better supported alternative.
Setup
Pulley
Both pulleys at chest height
Grip
Long bar on both cables, or 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 Lunge with Chest Press work?
Mainly the chest and quads. The front delts, triceps, glutes and abs help.
How do I set up the cable machine for the Lunge with Chest Press?
Pulley: Both pulleys at chest height. Grip: Long bar on both cables: or single handles.
Can I do the Lunge with Chest Press on a single cable tower?
Not like this. The Lunge with Chest Press 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 Lunge with Chest Press?
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 Lunge with Chest Press 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.