Cable Chest Wave
Improves chest strength and shoulder stability
ChestBeginnerStrengthPush
At a glance
| Muscles worked | Primary: Outer Chest. Secondary: shoulders |
|---|---|
| Muscle group | Chest |
| Difficulty | Beginner |
| Type | Strength · Push |
| Sets & reps | 4 sets × 12-15 reps |
| Estimated calories burned | ~40 kcal |
How to do it
- Step 1: Setup — Stand facing a cable machine with the cable at chest height and hold a handle in each hand.
- Step 2: Initiation — Push the cable forward, keeping your arms straight and your core engaged.
- Step 3: Mid-phase — Move the cable in a wave-like motion, keeping your shoulders down and away from your ears.
- Step 4: End-position — Return the cable to the starting position, then repeat the motion.
- Step 5: Return — Continue pushing and moving the cable in a wave-like motion, focusing on proper form and technique.
- Step 6: Breathing and rhythm reminder — Focus on exhaling as you push, inhaling as you return.
- Step 7: Safety note — Keep your back straight and avoid letting the cable snap back too quickly.
Equipment
- Cable machine
Coaching tips
Benefits
Improves chest strength and shoulder stability
Common mistakes
Not keeping the core engaged or not using a full range of motion
Make it harder
Increase the weight or add a resistance band
Make it easier
Decrease the weight or use a smaller surface
Breathing
Exhale as you push the cable, inhale as you return
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 4 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.