Chest · Cable
Cable Seated Chest Press
How to do the cable seated chest press, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Cable
- Difficulty
- Beginner
- Logged as
- Weighted reps
- Movement
- HorizontalPush
- Mechanic
- Compound
How to do it
Sit on a bench between or in front of cable pulleys set to chest height, gripping a handle in each hand. Press the handles forward until your arms are extended and your chest contracts, then return to start under control.
- 1Chest and triceps working as you press the handles forward
- 2Shoulder blades retracted and back supported
- 3Chest squeeze at the end of each press
Common mistakes
- Locking your elbows hard at the top
- Letting your shoulders roll forward
- Using momentum instead of controlled presses
Muscles worked
The cable seated chest press mainly works the mid chest, with the triceps, upper chest, lower chest, and front delts assisting.
- Mid ChestPrimary
- TricepsSupport
- Upper ChestSupport
- Lower ChestSupport
- Front DeltsSupport
- ForearmsMinor
- Upper AbsMinor
Kovo programs the cable seated 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.