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.
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
Front
Back
Primary
Secondary
Stabilizer
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)
Instructions
- 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.
Alternative Exercises
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