FlexStanding Cable Chest Press
Muscles worked
- Pectoralis Major (Sternal Head)
- Pectoralis Major (Clavicular Head)
- Anterior Deltoid
- Triceps Brachii
- Serratus Anterior
- Transverse Abdominis
- CategoryPush
- Default target3 sets × 8–12 reps per side
- EquipmentCable Machine
- Movement patternHorizontal Push
- Training stylesHypertrophy
- LevelBeginner-friendly
Technique
Setup
Set both pulleys at chest height and take a handle in each hand. Step forward with your back to the machine into a staggered stance, handles beside your chest and elbows angled about 45 degrees from your sides.
Movement
Press both handles forward and slightly together until your arms are straight in front of your chest. Return slowly until your hands are back beside your chest, keeping your stance and torso still.
Form Tip
Brace your midsection and keep your ribs down. The cables pull you backward, so a loose core turns every rep into a lean.
Increase Difficulty
Use a shorter stance, or press one arm at a time to add an anti-rotation challenge.
Decrease Difficulty
Use a lighter stack and a longer staggered stance, or switch to Band Chest Press.