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Triceps · Intermediate

Cable Lying Close Press

Horizontal pressing drill that develops chest, shoulder, and triceps strength using a cable station, with emphasis on the triceps, chest and shoulders.

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Exercise overview

Training details

TricepsChestShoulders

Equipment

Cable

Sets × reps

3 × 12

Rest

1 min

How to perform it

Step-by-step instructions

  1. 01Center a flat bench between two low pulleys and take one handle in each hand before lying back.
  2. 02Plant the feet, set the shoulder blades, and hold the handles together above the chest with neutral palms.
  3. 03Lower both handles toward the chest while they remain close and the elbows stay tucked beside the torso.
  4. 04Pause without bouncing or letting the cables pull unevenly.
  5. 05Press the handles together to straight arms and maintain wrist alignment throughout.

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Variations

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Closely related versions of this movement with a different grip, setup, equipment, stance, or difficulty.

Related variationCable Seated Close-Grip PressRelated variationCable Standing Close Press

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Alternatives

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Substitute exercises that train similar muscles or serve a comparable purpose in a workout.

Comparable substituteClose-Grip Bench PressComparable substituteStraight-Leg Bench DipComparable substituteBench Dip with Feet Elevated

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