Chest · Cable
Cable Neutral Grip Chest Press
How to do the cable neutral grip chest press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Set two cable pulleys to chest height and grab a handle in each hand with palms facing each other. Stand in a staggered stance and press the handles forward and slightly together until your arms are extended, then return under control while keeping your shoulder blades set.
- 1Your chest and triceps driving the handles forward
- 2A squeeze across your chest as the handles meet
- 3Your shoulder blades pulled back and down
Common mistakes
- Letting your shoulders roll forward as you press
- Flaring your elbows excessively
- Arching your back to push the cables
Muscles worked
The cable neutral grip chest press mainly works the mid chest and triceps, with the upper chest, lower chest, and front delts assisting.
- Mid ChestPrimary
- TricepsPrimary
- Upper ChestSupport
- Lower ChestSupport
- Front DeltsSupport
- Upper AbsMinor
- Lower AbsMinor
- ObliquesMinor
- Internal RotatorsMinor
Kovo programs the cable neutral grip chest press for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More chest exercises
- How to do the archer push-up
- How to do the assisted dip
- How to do the resistance band chest flyes
- How to do the resistance band push-up
- How to do the barbell bench press
- How to do the paused bench press
Last reviewed June 2026.