Cable Upper-Chest Squeeze Press
Target upper chest with this cable exercise! Maintain tension for a great squeeze and better muscle definition.
The Cable Upper-Chest Squeeze Press is a compound exercise that mainly works the chest and triceps, with help from the shoulders. You'll need: cable machine and weight plates.
Required Equipment
Cable Upper-Chest Squeeze Press Muscles Worked
Primary
Upper Chest (pectoralis major, clavicular head); Triceps (triceps brachii)
Secondary
Lower Chest (pectoralis minor); Front Shoulder (anterior deltoid)
Cable Upper-Chest Squeeze Press Variations and Alternatives
How to do the Cable Upper-Chest Squeeze Press
Cable Standing Squeeze Upper Chest Press
1. Setup:
Adjust the pulley on the cable machine to chest height.
Select an appropriate weight for your fitness level.
Starting Position:
Stand with your feet shoulder-width apart, facing away from the cable machine.
Grab the cable handles with both hands, keeping your palms facing each other.
Step out slightly to create tension in the cables.
Position your elbows at a 90-degree angle, close to your body, and hold the cables near your chest.
Execution:
Engage your core and maintain a straight back.
Press the handles forward by extending your arms while keeping your elbows close to your body.
As you press, squeeze your chest muscles and focus on the upper part of your chest.
Hold this position for a moment at the end of the movement.
Return:
Slowly bring the handles back to the starting position while keeping control of the movement.
Don’t let the weights slam back; maintain tension in your chest until you finish the set.
Repetitions:
Aim for 10–15 repetitions for 2-3 sets, resting for 30-60 seconds between sets.
Tips:
Keep your shoulders down and avoid shrugging as you press.
Focus on a smooth and controlled motion throughout the exercise.
Adjust the weight as necessary to ensure you can perform the exercise with proper form.
Cable Upper-Chest Squeeze Press FAQs
What muscles does the Cable Upper-Chest Squeeze Press work?
The Cable Upper-Chest Squeeze Press mainly works the chest and triceps, with help from the shoulders. The main muscles are the pectoralis major and triceps brachii.
What equipment do you need for the Cable Upper-Chest Squeeze Press?
Cable machine and weight plates.
Is the Cable Upper-Chest Squeeze 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 Upper-Chest Squeeze Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Cable Upper-Chest Squeeze Press variations and alternatives?
Similar exercises include the Cable Bench Press, Cable Decline Bench Press, Cable Incline Single-Arm Bench Press and Cable Low-Pulley Chest Press.
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