Chest · Chest press
Seated Cable Chest Press
The Seated Cable Chest Press mainly trains your chest. Also working: front delts and triceps.
Both cables
Adjustable bench
Standing, light pull
How to do it
- Set the bench backrest upright, sit with your back to the machine and lean against it, feet planted on the floor
- Handles beside your chest, elbows slightly below shoulder height
- Press forward and bring your hands slightly together
- Return slowly, back stays against the backrest
Coach’s tip
The backrest absorbs the cables’ pull backwards: without it, you’d be pulled off the seat. Nothing can wobble, ideal for learning the press without rushing.
Setup
Pulley
Both pulleys at chest height
Grip
Single handles
Load
Both cables
Needs two cable towers
You need
Adjustable bench
Stability
Standing with a moderate load. Brace your core.
Alternatives
Other exercises for the same movement (chest press). 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 Seated Cable Chest Press work?
Mainly the chest. The front delts and triceps help.
How do I set up the cable machine for the Seated Cable Chest Press?
Pulley: Both pulleys at chest height. Grip: Single handles. You also need: Adjustable bench.
Can I do the Seated Cable Chest Press on a single cable tower?
Not like this. The Seated Cable 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 Dumbbell Bench Press and Single-Arm Cable Bench Press instead.
What can I do instead of the Seated Cable Chest Press?
For the same movement: Cable Bench Press, Dumbbell Bench Press and Cable Floor Press. In DCFT you swap with one tap.
DCFT
The Seated Cable 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.