Cable Isolateral Chest Press
The Cable Isolateral Chest Press primarily works the Pectoralis Major (Clavicular), Pectoralis Major (Sternal), with secondary activation of the Anterior Deltoid, Brachialis, Pectoralis Major (Clavicular), Pectoralis Major (Sternal), Triceps (Long Head) and stabilizer support from the Biceps Brachii (Short Head). It is a cable compound exercise at intermediate difficulty.
The Cable Isolateral Chest Press is a intermediate compound exercise performed with cable, following a horizontal push movement pattern. It primarily targets the Pectoralis Major (Clavicular), Pectoralis Major (Sternal), with secondary engagement of the Anterior Deltoid, Brachialis, Pectoralis Major (Clavicular), Pectoralis Major (Sternal), Triceps (Long Head). This is a bilateral pushing movement, meaning both sides work together to generate force.
A cable compound push exercise targeting the Pectoralis Major (Sternal) and Pectoralis Major (Clavicular).
| Equipment | Cable |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Horizontal Push |
| Force | Push |
| Laterality | Bilateral |
| Primary | Pectoralis Major (Clavicular), Pectoralis Major (Sternal) |
| Secondary | Anterior Deltoid, Brachialis, Pectoralis Major (Clavicular), Pectoralis Major (Sternal), Triceps (Long Head) |
Muscles Worked
The Pectoralis Major (Clavicular), and Pectoralis Major (Sternal) are the primary movers, collectively driving the movement and absorbing the greatest share of the load. The Anterior Deltoid, Brachialis, Pectoralis Major (Clavicular), Pectoralis Major (Sternal), and Triceps (Long Head) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Biceps Brachii (Short Head) act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- Primary Muscle Pectoralis Major (Clavicular) (chest)
- Primary Muscle Pectoralis Major (Sternal) (chest)
Secondary Muscles
- Secondary Muscle Anterior Deltoid (shoulders)
- Secondary Muscle Brachialis (biceps)
- Secondary Muscle Pectoralis Major (Clavicular) (chest)
- Secondary Muscle Pectoralis Major (Sternal) (chest)
- Secondary Muscle Triceps (Long Head) (triceps)
Stabilizer Muscles
- Stabilizer Muscle Biceps Brachii (Short Head) (biceps)
How to Perform
Preparation
- Sit on seat and grasp stirrups to each side.
- Position elbows out to sides, slightly lower than shoulder height.
- Position hands slightly narrower than elbow width in front of upper arms.
Execution
- Push stirrups out straight until arms are straight and parallel to one another.
- Return stirrups to original position, until slight stretch is felt in shoulders or chest.
- Repeat.
Comments
- Stirrup should follow slight arch pattern, in front of upper arm between elbow and chest in stretched position, traveling inward in front of each shoulder at extended position.
- Also see Cable Chest Press performed onolder machine.
Tips & Common Mistakes
- Brace your core and keep your feet flat for a stable base throughout the movement.
- Control the descent — don't let the weight drop or bounce at the bottom.
- Keep your elbows at roughly 45–75° from your torso to protect your shoulder joints.
Programming Suggestions
Adapt your sets and reps to your training goal.
| Strength | 3–5 sets × 3–6 reps at 80–90% 1RM with 2–4 minutes rest. |
|---|---|
| Hypertrophy | 3–5 sets × 6–12 reps at 65–80% 1RM with 60–120 seconds rest. |
| Endurance | 2–4 sets × 15–20 reps at 50–65% 1RM with 30–60 seconds rest. |
Alternative Exercises
These exercises target the same primary muscles (Pectoralis Major (Clavicular), Pectoralis Major (Sternal)) and can be substituted based on your equipment or variation preferences.
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