Cable Low Chest Press
Sculpt your lower chest with the Cable Low Chest Press. This effective exercise targets the sternal head of the pectoralis major for defined muscle growth.
- Movement
- Compound
- Force
- Push
- Per set
- 30s
- Rest
- 1 min
Free · iPhone only · Available on the App Store
Variations of Cable Low Chest Press
Description
A chest exercise that targets the lower pectoral muscles. The exercise involves pressing a cable machine's arms forward from a high to low angle.
Save Cable Low Chest Press to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Cable Low Chest Press
- 01Setup
Set the cable pulleys to a high position, just above shoulder height, on both sides of a cable crossover machine. Select your desired weight on each stack.
- 02Setup
Stand in the center, facing away from the machine, with a slight forward lean. Grab each handle with an overhand grip, palms facing down, and bring them to your chest.
- 03Setup
Stagger your stance with one foot slightly forward for stability, maintaining a soft bend in your elbows and a proud chest with shoulders pulled back and down.
- 04
Exhale as you press both handles forward and slightly downwards in an arc, bringing them together in front of your lower abdomen. Feel a strong contraction in your lower chest.
- 05
Inhale as you slowly and controlledly return the handles to the starting position near your chest, resisting the pull of the cables to maintain tension on the pectorals.
Tips
- Focus on squeezing your lower chest muscles together at the peak of the contraction, imagining you're trying to touch your elbows in front of you.
- Maintain a consistent slight forward lean throughout the movement to keep tension on the lower pecs and prevent your shoulders from taking over.
- Control the eccentric (returning) phase of the movement, allowing the cables to stretch your chest muscles fully before starting the next repetition.
- Keep your wrists straight and in line with your forearms to avoid unnecessary strain and ensure the force is directed through your chest.
Common mistakes
- Using too much weight and losing control: Reduce the weight to ensure you can perform the movement with proper form and controlled tempo, especially during the eccentric phase.
- Pressing too high or straight forward: Focus on pressing downwards and inwards towards your lower abdomen to effectively target the lower pectoral fibers.
- Shrugging shoulders or rounding your back: Keep your shoulders down and back, maintaining a proud chest and slight arch in your lower back to engage your chest rather than your traps or anterior deltoids.
In the Ellim app, Cable Low Chest Press unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train cable low chest press?
Get Ellim — FreeQuestions
Is Cable Low Chest Press good for beginners?
Cable Low Chest Press is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Cable Low Chest Press?
You need Cable to perform Cable Low Chest Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Cable Low Chest Press?
Focus on squeezing your lower chest muscles together at the peak of the contraction, imagining you're trying to touch your elbows in front of you. Maintain a consistent slight forward lean throughout the movement to keep tension on the lower pecs and prevent your shoulders from taking over. Control the eccentric (returning) phase of the movement, allowing the cables to stretch your chest muscles fully before starting the next repetition. Keep your wrists straight and in line with your forearms to avoid unnecessary strain and ensure the force is directed through your chest.
What are common mistakes when doing Cable Low Chest Press?
Using too much weight and losing control: Reduce the weight to ensure you can perform the movement with proper form and controlled tempo, especially during the eccentric phase. Pressing too high or straight forward: Focus on pressing downwards and inwards towards your lower abdomen to effectively target the lower pectoral fibers. Shrugging shoulders or rounding your back: Keep your shoulders down and back, maintaining a proud chest and slight arch in your lower back to engage your chest rather than your traps or anterior deltoids.
Related exercises
Cable Standing Alternate Low Fly
Chest · Cable
Cable Fly with Chest Supported
Chest · Cable
Cable Standing Crossover
Chest · Cable
Cable Kneeling High to Low Fly
Chest · Cable
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Bodyweight Kneeling Push-up Row
Chest · Infraspinatus · Body weight
Track every rep of Cable Low Chest Press.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store