Freemotion Chest Press
Target your chest with the Freemotion Press! Sculpt a stronger, defined chest using cables for controlled, effective results.
The Freemotion Chest Press is a compound exercise that mainly works the chest, with help from the triceps and shoulders. You'll need: cable machine, cable handle attachment and freemotion machine.
Required Equipment
Freemotion Chest Press Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Chest (pectoralis major, sternal head)
Secondary
Triceps (triceps brachii); Front Shoulder (anterior deltoid)
Freemotion Chest Press Variations and Alternatives
How to do the Freemotion Chest Press
Begin by setting up the cable machine: with the pulleys on a high position (above your head) and attach the handles to the pulleys.
Grasp the handles with your palms facing down and step forward in front of the cable machine to create tension in the cables.
Position your feet shoulder-width apart with one foot slightly in front of the other for a stable stance.
Slightly bend your knees and lean your body slightly forward while keeping your back straight.
With your elbows slightly bent and your hands at chest height, press the handles forward and together, contracting your chest muscles.
Extend your arms fully, and as you exhale, focus on squeezing your chest muscles.
Inhale and slowly reverse the movement, allowing your arms to come back to the starting position but ensuring that your chest muscles remain engaged throughout.
Complete the desired number of repetitions and sets.
Make sure to adjust the weight according to your fitness level and maintain proper form to avoid injury. It is also important to control the movement both concentrically and eccentrically to maximize muscle activation.
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Freemotion Chest Press FAQs
What muscles does the Freemotion Chest Press work?
The Freemotion Chest Press mainly works the chest, with help from the triceps and shoulders. The main muscles are the pectoralis major.
What equipment do you need for the Freemotion Chest Press?
Cable machine, cable handle attachment and freemotion machine.
Is the Freemotion 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 Freemotion Chest Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Freemotion Chest Press variations and alternatives?
Similar exercises include the Cable Seated Chest Press, Cable Seated Front Press, Cable Seated Single-Arm Chest Press and Alternating Cable Standing Chest Fly.
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