Chest · Chest press
Split-Stance Cable Press
The Split-Stance Cable Press mainly trains your chest. Also working: front delts, triceps and abs.
Both cables
Standing against the pull
How to do it
- Back to the machine, long split stance
- Lean your torso slightly forward, core tight
- Press both handles forward
- Return slowly: don’t let your elbows travel behind your body
Coach’s tip
When you’re standing, you are the counterweight: once the load passes about 40% of your body weight, the cable pulls you backward. For building muscle, move to the bench instead: this version mainly adds core and stability work.
Setup
Pulley
Both pulleys at chest height
Grip
Single handles
Load
Both cables
Needs two cable towers
Stability
Standing against a horizontal pull. The weight you can use is limited by how well you stay in place.
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 Split-Stance Cable Press work?
Mainly the chest. The front delts, triceps and abs help.
How do I set up the cable machine for the Split-Stance Cable Press?
Pulley: Both pulleys at chest height. Grip: Single handles.
Can I do the Split-Stance Cable Press on a single cable tower?
Not like this. The Split-Stance Cable 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 Split-Stance Cable Press?
For the same movement: Cable Bench Press, Dumbbell Bench Press and Cable Floor Press. In DCFT you swap with one tap.
DCFT
The Split-Stance Cable 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.