At a glance
- Main muscle
- Chest
- Also works
- Triceps and shoulders
- Equipment
- Cable
- Rep range in Mitta
- 10 to 15 reps
- Skill level
- Beginner
- How tiring
- Low
- Weight step in Mitta
- 2.5 kg
How to do it
- Back to the cables, one foot forward.
- Cables at chest height.
- Press forward and slightly inward.
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.
Why rating B
Handy when no bench or machine is free, but standing balance limits how much load you can use; hence B.
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.
- Machine Chest Press · Machine · rating A
- Cable Fly · Cable · rating A
- Push-Up · Bodyweight · rating B
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 standing cable chest press.
Let Mitta set the weight.
Mitta plans the standing cable chest press with a weight and rep target for every set, worked out from your last sessions.
Questions about the
standing cable chest press
What muscles does the standing cable chest press work?
The standing cable chest press mainly trains your chest. Your triceps and shoulders help.
How many reps of the standing cable chest press should I do?
Mitta plans the standing cable chest press 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 standing cable chest press?
Good alternatives that train the same muscle are the machine chest press, cable fly and push-up.
Is the standing cable chest press good for beginners?
Yes. It is easy to learn, so it suits people who are new to lifting.
Why does the standing cable chest press have rating B?
Handy when no bench or machine is free, but standing balance limits how much load you can use; hence B.