Chest Press with Cable Rotation
Improves rotational strength and power
ChestIntermediateStrengthPush
At a glance
| Muscles worked | Primary: Chest. Secondary: shoulders |
|---|---|
| Muscle group | Chest |
| Difficulty | Intermediate |
| Type | Strength · Push |
| Sets & reps | 4 sets × 12-15 reps |
| Estimated calories burned | ~60 kcal |
How to do it
- Step 1: Setup — stand facing cable machine with cables at chest height
- Step 2: Initiation — engage core, press cables
- Step 3: Mid-phase — rotate cables as you press
- Step 4: End-position — fully extend arms
- Step 5: Return — return to starting position
- Step 6: Breathing and rhythm reminder — exhale on press
- Step 7: Safety note — keep area clear of obstacles
Equipment
- Cable Machine
Coaching tips
Benefits
Improves rotational strength and power
Common mistakes
Not rotating cables, not engaging core
Make it harder
Increase weight
Make it easier
Decrease weight, reduce reps
Breathing
Exhale on press
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Beginner · 3 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.