At a glance
- Main muscle
- Chest
- Also works
- Triceps
- Equipment
- Cable
- Rep range in Mitta
- 10 to 15 reps
- Skill level
- Intermediate
- How tiring
- Low
- One side at a time
- Yes
- Weight step in Mitta
- 1.25 kg
How to do it
- Back to the cable, cable at chest height.
- Press your hand forward in an arc and across your midline.
- Let your arm come far back into the stretch.
Pick a weight you can lift for 10 to 15 reps with good form, and stop each set with a few reps left in the tank. Do the same number of reps on both sides, starting with your weaker side.
Why rating A
A hybrid of press and fly: tension in the stretch and full contraction across the midline. No direct evidence.
Mitta rates every exercise from S to C, based on research where it exists and on how the exercise loads the muscle. When Mitta builds your plan it picks from S, A and B exercises and prefers ones that load the muscle at long length. C exercises are never picked automatically, but you can still choose them yourself.
Alternatives
These train the same muscle. Use one if you lack the equipment, if this exercise does not feel right, or for some variety.
- Single-Arm Cable Fly · Cable · rating A
- Cable Fly · Cable · rating A
- Pec Deck · Machine · rating A
Keep learning
- What is progressive overload, and how do you do it?
- How many sets per muscle per week?
- What is RIR, and how do you estimate it?
- One-rep max calculator: your max from any hard set of the cable press-around.
Let Mitta set the weight.
Mitta plans the cable press-around with a weight and rep target for every set, worked out from your last sessions.
Questions about the
cable press-around
What muscles does the cable press-around work?
The cable press-around mainly trains your chest. Your triceps help.
How many reps of the cable press-around should I do?
Mitta plans the cable press-around at 10 to 15 reps per set. Most sets should end with only a few reps left in the tank.
What can I do instead of the cable press-around?
Good alternatives that train the same muscle are the single-arm cable fly, cable fly and pec deck.
Is the cable press-around good for beginners?
It takes some practice. Learn it with a light weight first, or start with an easier alternative.
Why does the cable press-around have rating A?
A hybrid of press and fly: tension in the stretch and full contraction across the midline. No direct evidence.