Incline Dual-Cable Chest Press with Alternating Arm Lift
Improves chest strength, power, and endurance
ChestIntermediateStrengthPush
At a glance
| Muscles worked | Primary: Outer Chest. Secondary: shoulders, triceps, core |
|---|---|
| Muscle group | Chest |
| Difficulty | Intermediate |
| Type | Strength · Push |
| Sets & reps | 4 sets × 10 each side |
| Estimated calories burned | ~95 kcal |
How to do it
- Step 1: Setup — sit on the incline bench, facing the cable machine, with feet shoulder-width apart
- Step 2: Initiation — engage the core, squeeze the chest, and prepare to press
- Step 3: Mid-phase — press the cables forward, using the legs and hips, and alternate the arms
- Step 4: End-position — keep the arms extended, and the torso upright
- Step 5: Return — slowly lower the arms back to the starting position
- Step 6: Breathing and rhythm reminder — exhale during the press, inhale during the return
- Step 7: Safety note — make sure to press safely and avoid injury
Equipment
- Cable machine
- Incline bench
Coaching tips
Benefits
Improves chest strength, power, and endurance
Common mistakes
Not alternating the arms, not engaging the core
Make it harder
Increase the weight of the cables
Make it easier
Start with a lighter weight and progress to heavier
Breathing
Exhale during the press, inhale during the return
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore chest exercises
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Beginner · 3 sets × 10-15 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.