Cable Standing Close Press
Sculpt your upper body with the Cable Standing Close Press. This compound exercise targets your chest and triceps for strength and definition.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Cable Standing Close Press
Cable Standing Inner Curl
Upper Arms · Biceps Brachii · Cable
Cable Standing High Cross Triceps Extension
Upper Arms · Triceps Brachii · Cable
Cable Seating Close Press
Upper Arms · Triceps Brachii · Cable
Cable Lying Close Press
Upper Arms · Triceps Brachii · Cable
Description
A strength training exercise that targets the chest and triceps by pushing two cable handles together while standing up.
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How to do Cable Standing Close Press
- 01Setup
Stand centered between a cable machine with two D-handles set at approximately chest height.
- 02Setup
Grab a handle in each hand with a neutral grip (palms facing each other) and step forward slightly to create initial tension in the cables.
- 03Setup
Position your feet shoulder-width apart with a slight bend in your knees, maintain a neutral spine, and brace your core.
- 04
Exhale as you press both handles forward and inward, bringing them together in front of your chest until your arms are fully extended, squeezing your chest and triceps.
- 05
Hold the peak contraction briefly, focusing on the squeeze in your chest and triceps.
- 06
Inhale as you slowly control the return of the handles to the starting position, allowing your elbows to move slightly behind your torso to achieve a full stretch.
Tips
- Maintain a slight forward lean from your ankles, not your waist, to better align your body with the cable's resistance path and protect your lower back.
- Keep your elbows slightly tucked towards your sides throughout the pressing motion to maximize tension on the triceps and inner chest, preventing them from flaring out.
- Focus on a strong mind-muscle connection, consciously contracting your triceps and chest as you press the handles together.
- Consider a staggered foot stance for increased stability, which can help you maintain better form when pressing heavier loads.
Common mistakes
- Flaring your elbows out wide during the press reduces triceps and chest engagement; instead, keep them slightly tucked to maintain tension on the target muscles.
- Using momentum or rocking your body to assist the press indicates the weight is too heavy; lighten the load and focus on a controlled, deliberate contraction using only your chest and triceps.
- Not fully extending your arms or not allowing a full stretch at the back reduces muscle activation; ensure a complete press and a controlled return to maximize the exercise's benefits.
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Get Ellim — FreeQuestions
What muscles does Cable Standing Close Press work?
Cable Standing Close Press primarily targets Triceps Brachii. Secondary muscles include Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head.
Is Cable Standing Close Press good for beginners?
Cable Standing Close 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 Standing Close Press?
You need Cable to perform Cable Standing Close 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 Standing Close Press?
Maintain a slight forward lean from your ankles, not your waist, to better align your body with the cable's resistance path and protect your lower back. Keep your elbows slightly tucked towards your sides throughout the pressing motion to maximize tension on the triceps and inner chest, preventing them from flaring out. Focus on a strong mind-muscle connection, consciously contracting your triceps and chest as you press the handles together. Consider a staggered foot stance for increased stability, which can help you maintain better form when pressing heavier loads.
What are common mistakes when doing Cable Standing Close Press?
Flaring your elbows out wide during the press reduces triceps and chest engagement; instead, keep them slightly tucked to maintain tension on the target muscles. Using momentum or rocking your body to assist the press indicates the weight is too heavy; lighten the load and focus on a controlled, deliberate contraction using only your chest and triceps. Not fully extending your arms or not allowing a full stretch at the back reduces muscle activation; ensure a complete press and a controlled return to maximize the exercise's benefits.
Related exercises
Cable Curl
Upper Arms · Biceps Brachii · Cable
Cable Overhead Curl
Upper Arms · Biceps Brachii · Cable
Cable Lying Bicep Curl
Upper Arms · Biceps Brachii · Cable
Triceps Press
Upper Arms · Triceps Brachii · Body weight
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Bodyweight Kneeling Push-up Row
Chest · Infraspinatus · Body weight
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Free · iPhone only · Available on the App Store