Seated Cable Chest Press
- Primary musclesChest
- EquipmentCable
- LevelBeginner
AtletIQ — a workout log: working weight, sets and reps for your goal and level.
Calculate your weight in the app-
01Starting position -
02Final position
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01Starting position -
02Final position
What weight to use
Set your goal and fitness level — the AtletIQ app calculates the working weight and number of reps for "Seated Cable Chest Press".
- Working weight for your goal and fitness level
- Sets, reps and rest in your workout log
- Progress for every exercise
| Workout | Weight | Sets × reps |
|---|---|---|
| 1 | 35.5 kg | 3 × 10 |
| 2 | 40 kg | 3 × 8 |
| 3 | 33 kg | 4 × 12 |
How to do it
5 stepsSet both pulleys at chest height, pick a moderate weight and sit on a bench placed between the cable towers.
Take a handle in each hand and bring them to the sides of your chest. Your elbows are bent at about 90 degrees and sit roughly 45 degrees out from your torso.
Lift your chest slightly, pull your shoulder blades back and keep them still throughout the set.
Press the handles forward until your arms are almost straight and the handles meet in front of your chest.
Hold for a second, then let the handles travel back under control until you feel a stretch across your chest.
You can change the angle of the press by setting the pulleys higher or lower, or press with your palms down or facing each other.
Do not let the weight stack pull your shoulders forward on the way back. Stop the return when your elbows are in line with your torso.
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AtletIQ app
A workout log with working weight calculation: program, sets and progress on your phone.