Cable Neutral-Grip Chest Press
Target your chest with constant tension! The Cable Neutral-Grip Chest Press builds strength with a controlled, effective motion.
The Cable Neutral-Grip Chest Press is a compound exercise that mainly works the chest, with help from the shoulders and triceps. You'll need: exercise bench or neutral grip attachment or cable machine.
Required Equipment
Cable Neutral-Grip Chest Press Muscles Worked
Primary
Chest (pectoralis major, sternal head); Upper Chest (pectoralis major, clavicular head)
Secondary
Front Shoulder (anterior deltoid); Triceps (triceps brachii)
Cable Neutral-Grip Chest Press Variations and Alternatives
How to do the Cable Neutral-Grip Chest Press
Set up a flat bench in the center between two cable towers. Ensure the pulleys are set to a low position.
Attach a handle to each cable.
Lie back on the bench with your feet flat on the floor for stability.
Grab the cable handles with a neutral grip (palms facing each other) and hold them at chest level with your elbows bent and slightly below your shoulders.
Press the handles upward and toward the midline of your body by extending your elbows until your arms are straight, but not locked out.
Pause at the top of the movement for a moment to squeeze your chest muscles.
Slowly lower the handles back to the starting position, controlling the weight as you allow your chest and shoulder muscles to stretch.
Repeat for the desired number of repetitions and sets.
Make sure to adjust the weight to your fitness level, maintain proper form throughout the exercise, and avoid locking out your elbows to prevent unnecessary stress on the joints.
---
Cable Neutral-Grip Chest Press FAQs
What muscles does the Cable Neutral-Grip Chest Press work?
The Cable Neutral-Grip Chest Press mainly works the chest, with help from the shoulders and triceps. The main muscles are the pectoralis major.
What equipment do you need for the Cable Neutral-Grip Chest Press?
Exercise bench or neutral grip attachment or cable machine.
Is the Cable Neutral-Grip Chest Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Cable Neutral-Grip Chest Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Cable Neutral-Grip Chest Press variations and alternatives?
Similar exercises include the Cable V-Bar Incline Close-Grip Shoulder Press, Cable Seated Chest Press, Cable Seated Front Press and Cable Seated Single-Arm Chest Press.
Training calculators
Work out the numbers behind your training before your next session.