A chest press is a standard exercise for weightlifters and bodybuilders. It requires a barbell or dumbbells and is performed from a lying position on a bench. Doing the exercise over an extended time frame can lead to boredom and muscle adaptation. A standing cable chest press is a variation that can add more zest to your workouts.
Function
The pectorals sit in the chest and consist of the pectoralis major and minor. Anytime you move your upper arm across the front of your body, you work your pec major. The pec minor is activated when you shrug your shoulder in a forward direction. The standing cable chest press involves both movements, which causes both muscles to be worked. By strengthening the pecs, you will be able to perform actions of daily living more effectively. It also helps with sports such as football, basketball and baseball.
Equipment Needed
The cable machine has two weight stacks that slide up and down when the cables get pulled. To perform a cable chest press, you need two single-handle attachments. The resistance is changed on the stacks by sliding a pin into a groove. Generally, the weights start at 10 pounds and go well over 100 in increments of 10. Most cable machines also come equipped with a 5-pound weight that fits on top of the stack.
Performance
The way you perform the cable chest press can determine results. If you do not have the right body mechanics or a full range of motion, your results will be compromised. Before you begin, fasten the handles to shoulder-high settings on the machine, grasp one in each hand and stand between the stacks with your feet in a staggered position. Raise your arms out at your sides with your elbows bent 90 degrees and palms facing down. Keeping your abs tight and back straight, push the handles in front of your chest and together until your arms are fully extended. Squeeze your pecs for a second, slowly return to the starting point and repeat.
Variations
The cable chest press primarily targets the middle portion of the pectorals. When doing a chest workout, your best bet is to perform multiple variations to also target the upper, lower and inner pecs. This promotes full development. The cable machine makes it easy to make quick transitions and target all other areas of your chest. By moving the settings to a high position and pushing the handles downward, you shift the focus to your lower chest. By lowering the settings and pushing the handles up at an angle, you target your upper chest. Flys, which work the inner chest, can be done at all angles. These require you to slightly bend your elbows and maintain that bend as you push the handles close together. All exercises on the cable machine can be done in an alternating pattern as well.
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