Seated Cable Chest Press

Sit on the seat with your back against the pad and hold the cable handles beside your chest. Slightly bend your elbows, pull your shoulders back, open your chest, and press your feet into the floor.

Slowly press the handles forward from your chest. Keep your elbows close to your torso as you press instead of letting them flare out.

Slowly bring the handles back beside your chest. Stop just before your shoulders roll forward, when you feel your chest stretch.

Think about pressing the handles away with your chest. If you feel only your arms working, lower the weight and press more slowly.

If your upper body leaves the back pad or your lower back lifts, you cannot use the cable tension well. Keep your back against the pad and your torso steady.

Exhale as you press and inhale as you return. Exhaling through the press helps you drive more force through your chest.

The seated position makes it harder to use leg drive. That makes it easier to focus on your chest, so find the feeling of pressing with your chest before adding weight.