Exercise guide · Beginner · Compound

Cable Seated Chest Press: How to Do It & Muscles Worked

The cable seated chest press is a resistance exercise targeting the pectoral muscles using a cable machine. It also engages the shoulders and triceps as secondary muscles. The movement is performed while seated, pressing the cable handles forward and then returning to the starting position.

Primary muscles
Chest
Secondary muscles
Shoulders , Triceps
Equipment
Cable
Level · type
Beginner · Compound
Demonstration of the cable seated chest press
Front view: muscles worked by the cable seated chest press. Primary: chest. Secondary: shoulders and triceps.
Back view: muscles worked by the cable seated chest press. Primary: chest. Secondary: shoulders and triceps.
Primary Secondary

How to do the cable seated chest press

  1. Step 1: Adjust the seat height and cable handles to a comfortable position.
  2. Step 2: Sit on the bench with your back straight and feet flat on the floor.
  3. Step 3: Grasp the cable handles with an overhand grip at shoulder height.
  4. Step 4: Push the handles forward and away from your body, extending your arms fully.
  5. Step 5: Pause for a moment, then slowly bring the handles back to the starting position.
  6. Step 6: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the cable seated chest press by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Cable Seated Chest Press alternatives

More exercises that train the chest as their main target:

More chest exercises

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Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.