Standing Cable Chest Press

How to perform

1. 01Position dual pulleys to chest height and select an appropriate weight. Stand a foot or two in front of the cables, holding one in each hand. You can stagger your stance for better stability.
2. 02Position the upper arm at a 90 degree angle with the shoulder blades together. This will be your starting position.
3. 03Keeping the rest of the body stationary, extend through the elbows to press the handles forward, drawing them together in front of you.
4. 04Pause at the top of the motion, and return to the starting position.

Form cues

• —Brace your core before the first rep and keep it braced.
• —Drive through the full range — do not cut the lockout short.
• —Control the lowering phase — that is where most of the growth stimulus lives.

Common mistakes

• —Using momentum instead of the target muscle.
• —Cutting the range of motion short to add load.
• —Adding weight before the movement pattern is clean.