Cable Seated Front Press
Build a stronger chest & shoulders! The Cable Seated Front Press isolates muscles for max gains. Do it right with these tips!
The Cable Seated Front Press is a compound exercise that mainly works the chest and triceps, with help from the back. You'll need: exercise bench or cable machine.
Required Equipment
Cable Seated Front Press Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Chest (pectoralis major, sternal head); Lats (latissimus dorsi)
Cable Seated Front Press Variations and Alternatives
How to do the Cable Seated Front Press
Cable Seated Front Press
Setup:
Adjust the cable machine to a low position.
Sit on the bench with your back against the support.
Grab the handles of the cable with both hands, using an overhand grip (palms facing away from you).
Positioning:
Keep your feet flat on the floor, approximately shoulder-width apart.
Pull the cables towards your chest, so your elbows are bent and your hands are at shoulder level.
Your elbows should be slightly below shoulder height.
Movement:
Press the handles upward and outward until your arms are fully extended above your head.
Ensure your core is engaged and your back remains straight against the bench during the movement.
Hold the position for a moment at the top.
Return:
Slowly lower the handles back down to the starting position at shoulder level, keeping control throughout the movement.
Repetitions:
Aim for 3 sets of 10-15 repetitions, resting for 30-60 seconds between sets.
Tips:
Start with a lighter weight until you are comfortable with the movement.
Focus on smooth, controlled movements to avoid injury.
Keep your shoulders relaxed and away from your ears throughout the exercise.
Cable Seated Front Press FAQs
What muscles does the Cable Seated Front Press work?
The Cable Seated Front Press mainly works the chest and triceps, with help from the back. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Cable Seated Front Press?
Exercise bench or cable machine.
Is the Cable Seated Front 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 Seated Front Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Cable Seated Front Press variations and alternatives?
Similar exercises include the Cable V-Bar Incline Close-Grip Shoulder Press, Cable Seated Chest Fly, Cable Seated Chest Press and Cable Seated Single-Arm Chest Press.
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