Repeat the movement on the opposite side.As you lower the weight back to the starting position, your arm opposite arm will extend back out in front of you.As you push forward, allow your shoulder to roll and bring the opposite arm back allowing your body to rotate into the movement a little.Keeping your back straight and head up, drive forward from the chest through your elbows.This will reduce core engagement but assist with balance and help you perfect the movement. If you’re a beginner, place the same weight on the opposite pulley and keep then tension at the shoulder width stance.Place your opposite arm out in front of you at chest height to help counter the weight.Keep your hand in a supinated position (palm facing down) and the stirrup close to your chest (shoulder width stance).Ensure your front forward is firmly placed on the floor and your back foot can go onto tip toes for support.Step forward until you have full tension of the weight. One foot in front of the other with both legs bent, feet facing forward. To get into the starting position, grab one of the handles and step forward into a lunge position.Using the cable crossover machine or if your gym has a cable chest press, set the pulleys on both sides to hip to chest height. The cable single-arm chest press is a recommended movement for isolating the chest, especially for muscular imbalances, postural improvement, increased range of motion (ROM) and getting the core more involved in the execution of the movement. With a flat bench press you can only go about 60 degrees and with dumbbells only a little bit further. Another standing cable chest benefit to the convention bench press is that you can increase the range of motion to where your hands meet (or cross).Unlike a standard bench press where you’re lying on your back, which limits the cores involvement, the standing bench press engages your core and stabiliser muscles far more as you are having to control every angle that the weight can potentially move in.This alleviates the pressure off your forearms onto your pecs. Hand Grip – Your palms should not be facing the direction you’re pushing, instead facing the floor.Leaning forward – Leaning forward into the movement is detrimental to both balance and isolation of the pectoral. ![]() Secondary Muscles: Anterior Deltoid (front of shoulder), Triceps brachii (back of arm) Common mistakes with the standing cable chest press to avoid: Standing Cable Chest Press Muscles worked: To place more emphasis on the wider part of your chest, take a slightly wider stance / grip. Grips : To place extra emphasis onto your triceps and inner chest (sternal head of the pec major) take a slightly narrower stance / grip.
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