Place a bench between two cable pulleys.
Set the pulleys around chest height.
Sit tall on the bench with your feet flat on the floor.
Hold one handle in each hand.
Position your elbows slightly below shoulder height.
Brace your core and keep your chest lifted.
Press the handles forward until your arms are extended.
Squeeze your chest at the front of the movement.
Return the handles under control.
Repeat for the desired number of repetitions
PT Will Duru’s Perspective
The seated cable chest press is a great exercise for building chest strength with constant tension.
I like this movement because the cables keep the chest working through the full press, unlike some free-weight variations where tension can change at different points.
The seated position also helps people focus on pressing control, shoulder position, and chest engagement.
Add this exercise to your training if you want stronger pecs, better pressing technique, and a joint-friendly chest exercise.
About PT Will Duru
PT Will Duru is a Personal Trainer, Founder of the 12REPS strength training app, and holds a Sport and Exercise Science BSc (Hons).
Will has been featured in Men’s Health, The Times, The Telegraph, The Sun, Men’s Fitness, Coach, and i Newspaper.
Exercise Benefits
- Builds chest strength
- Strengthens the shoulders and triceps
- Provides constant cable tension
- Improves pressing control
- Supports better chest activation
- Helps improve upper-body symmetry
- Suitable for beginners and experienced lifters
Frequently Asked Questions
Is the seated cable chest press good for beginners?
Yes. The cable setup helps guide the movement and allows controlled pressing.
What muscles does the seated cable chest press work?
It mainly works the chest, front deltoids, triceps, and core.
Is the seated cable chest press better than the dumbbell press?
Both are useful. Cables provide constant tension, while dumbbells allow a more natural free-weight path.
Should I fully lock out my elbows?
Extend your arms fully, but avoid aggressively locking your elbows.
How many reps should I perform?
Aim for 8 to 15 controlled reps.