Cable Lying Close Press
Cable Lying Close Press Exercise Description
The Cable Lying Close Press is a horizontal press performed on a flat bench between two cable stacks. Using a close, neutral grip emphasizes the triceps as the prime movers, with the pectoralis major assisting through horizontal shoulder adduction and the anterior deltoids contributing. The cable path provides consistent tension through the range of motion, encouraging controlled elbow extension without relying on momentum. Maintain a neutral spine and a stable upper back by retracting and depressing the scapulae; this creates a solid pressing base similar to a bench press. Keep the elbows tracking close to the torso so the wrists remain stacked over the elbows, reinforcing triceps-driven pressing mechanics while managing shoulder stress from excessive flare.
- Muscle Groups: Triceps
- Target Muscles: Triceps Brachii - Medial Head
- Assisting Muscles: Deltoid - Anterior, Pectoralis Major - Sternal Head
- Stabilizing Muscles: Rhomboid Major, Rhomboid Minor, Transversus Abdominis, Trapezius - Lower Fibers, Trapezius - Middle Fibers
- Body Area: Upper Body
- Body Parts: Arms, Upper Arms
- Body Surface: Back
- Body Symmetry: Bilateral
- Equipment: Cable
- Exercise Patterns: Push
- Exercise Type: Strength
- Functional Grouping: Elbow Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Deep Tricep
- Movement Direction: Horizontal
- Muscle Position: Posterior
- Gender: Male
How To Do The Cable Lying Close Press Exercise
‘- Place a flat bench centered between two low pulleys; attach D-handles.
– Lie supine with head, upper back, and hips on the bench; feet flat and planted.
– Lightly brace the torso; set the shoulder blades by retracting and depressing them against the bench.
– Grasp handles with a neutral grip (palms facing), hands shoulder-width or slightly narrower.
– Start with handles above the lower chest; wrists neutral and stacked over elbows.
– Inhale; lower the handles by bending the elbows, keeping upper arms close to your sides and forearms vertical.
– Descend until the handles are just above the chest or to comfortable depth without losing shoulder position.
– Press back up by extending the elbows, guiding the handles over the lower chest; avoid forcefully locking the elbows.
– Keep the wrists straight and the shoulder blades pinned throughout; do not flare the elbows or arch excessively.
– Pause briefly at the top under control; return the handles to the stacks carefully before sitting up.
Cable Lying Close Press Tips
‘- Plant your feet flat and keep your head, upper back, and hips in contact with the bench for a stable base.
– Lightly brace your torso, then retract and depress your shoulder blades into the bench before you start pressing.
– Use a neutral grip with hands shoulder-width or slightly narrower to reinforce the close-press setup.
– Start and finish each rep with the handles over your lower chest, with wrists neutral and stacked directly over your elbows.
– As you lower, bend the elbows while keeping your upper arms close to your sides and your forearms vertical.
– Descend only until the handles are just above your chest or to a depth that lets you maintain your shoulder blade position.
– On the press, extend the elbows to drive the handles back over your lower chest, avoiding forcefully locking out.
– Keep your wrists straight and your shoulder blades pinned throughout; do not flare the elbows or arch excessively.
– Briefly pause under control at the top of each rep before beginning the next descent.
– At the end of the set, return the handles to the stacks carefully before sitting up.
Cable Lying Close Press Beginner Introduction
The Cable Lying Close Press is a cable-based pressing movement done lying on a flat bench positioned between two weight stacks. It uses a narrow, palms-facing grip that shifts much of the effort toward the triceps, with the chest and front shoulders helping as secondary muscles. Because the resistance comes from cables rather than a barbell or dumbbells, there is a steady pull throughout the motion, encouraging smooth, controlled arm work instead of relying on swinging or bouncing.
During this exercise, the body lies in a natural line on the bench while the upper back forms a strong base, similar to a classic bench press setup. The shoulder blades are typically drawn down and in, giving the shoulders a supported, anchored feel. As the handles move, the upper arms travel near the sides of the torso and the hands stay roughly above the elbows, highlighting triceps-driven pressing mechanics and helping manage strain on the shoulders while still engaging the chest and shoulders effectively.