Cable Isolateral Standing Chest Press
The Cable Isolateral Standing Chest Press primarily works the Pectoralis Major (Sternal), with secondary activation of the Anterior Deltoid, Brachialis, Pectoralis Major (Clavicular), Triceps (Long Head) and stabilizer support from the Biceps Brachii (Short Head), Pectoralis Minor, Serratus Anterior. It is a cable compound exercise at intermediate difficulty.
The Cable Isolateral Standing Chest Press is a intermediate compound exercise performed with cable, following a horizontal push movement pattern. It primarily targets the Pectoralis Major (Sternal), with secondary engagement of the Anterior Deltoid, Brachialis, Pectoralis Major (Clavicular), 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).
| Equipment | Cable |
|---|---|
| Difficulty | Intermediate |
| Type | Compound |
| Movement | Horizontal Push |
| Force | Push |
| Laterality | Bilateral |
| Primary | Pectoralis Major (Sternal) |
| Secondary | Anterior Deltoid, Brachialis, Pectoralis Major (Clavicular), Triceps (Long Head) |
Muscles Worked
The Pectoralis Major (Sternal) is the primary mover, taking on the bulk of the workload throughout the full range of motion. The Anterior Deltoid, Brachialis, Pectoralis Major (Clavicular), and Triceps (Long Head) act as secondary movers, assisting the primary muscles and contributing meaningfully to the overall output. The Biceps Brachii (Short Head), Pectoralis Minor, Serratus Anterior act as stabilizers, maintaining joint position and postural alignment throughout the movement.
Primary Muscles
- 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 Triceps (Long Head) (triceps)
Stabilizer Muscles
- Stabilizer Muscle Biceps Brachii (Short Head) (biceps)
- Stabilizer Muscle Pectoralis Minor (chest)
- Stabilizer Muscle Serratus Anterior (chest)
How to Perform
Preparation
- Stand between two shoulder height pulleys, facing away from cable columns.
- Grasp cable stirrups from each side.
- Position stirrups to sides of chest with elbows out to sides.
- Position forearms horizontally and parallel with hands elbow width.
- Step forward in lunging posture (one foot in front and other foot behind).
- Lean and step forward with one foot in front, bending forward leg.
Execution
- Push stirrups forward until arms are straight and parallel to one another.
- Return stirrups to original position until slight stretch is felt in chest or shoulders.
- Repeat.
Comments
- Stirrup should follow slight arch pattern as hands travel closer together toward extension.
- Cable pulleys should be relatively close together, narrower than width of arms extended out to sides (but not too close), closer than what is typically found on standard cable cross over setup.
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 (Sternal)) and can be substituted based on your equipment or variation preferences.
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