Standing Chest Press (Cable)
Also called Standing Cable Chest Press
How to do it
Set two pulleys at mid-chest height, face away holding one handle in each hand, and take a stable staggered stance. Press both handles straight forward until the elbows are extended, squeeze the chest, then return slowly until the hands reach chest level without letting the cables pull the torso backward.
Setup
Set both pulleys to the same mid-chest height and match the cable lengths. Step forward in a staggered stance with handles beside the chest, wrists neutral, elbows slightly below the shoulders, ribs stacked, and rear heel lifted as needed.
Where you should feel it
Across the chest as both hands press forward, with the front delts and triceps assisting while the core, glutes, and calves keep the standing torso and stance fixed.
When to use it
Use for bilateral chest hypertrophy with continuous tension and free scapular movement when no bench is desired. Controlled sets of 8-20 reps work well.