Cable Press Around

Also known as: Press-around, Single-arm cable press around, Standing press around, Cable Push Around

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Body Part: Chest

Description

Stand side-on to a shoulder-high cable and press one handle forward and across your body until your hand is in front of the opposite shoulder. The chest on the pressing side does most of the work, hardest near the breastbone as your hand passes the midline; the triceps straighten the elbow and the serratus anterior lets the shoulder reach at the end. Use it as a second chest exercise after a bench or machine press. Pick it over the One-Arm Cable Fly when you want a bent elbow and more weight, and over a two-handed cable press when you want that squeeze across the middle.

How to Perform

Set one pulley at about shoulder height and clip on a single D-handle.
Stand side-on to the column with your working arm nearest the stack. Step away until the weight stays lifted with the handle beside your chest.
Stagger your feet: the cable-side leg back on the ball of the foot, the other foot forward and flat, knees soft.
Hold the handle palm down beside your chest, elbow out to the side and just below shoulder height.
Rest your free hand on your stomach, hips and shoulders square to the front. That hand feels it the moment your torso turns.
Press on a level arc forward and across, as if around a post, until your hand sits in front of the opposite shoulder.
With the elbow almost straight and your chest still facing forward, squeeze for a second.
Take 2–3 seconds to return along the same arc, stopping beside your chest. After the last rep, turn around for the other arm.

What Muscles Work

Primary Muscle:

Secondary Muscles:

Tips

Do 2–4 sets of 10–15 reps per arm, up to 20 as a finisher; loading it for fewer than 8–10 reps buys you little here. Grow the reps first. Once both arms reach 15 in every set with a full cross, move the pin down one plate (usually 2.5–5 kg) and build the reps back up.
The chest on the working side does the work, most of all toward the breastbone. If the front of your shoulder or your lower back takes over, the stack is too heavy or your torso is turning.
Can't cross without twisting? Drop a plate and stop the hand at the middle of your chest for a few weeks. Too easy, but the next plate is too big a jump? Hold the cross for 2 seconds, take 3 to return, or bring your back foot level with the front one.
Substitutes: One-Arm Cable Fly (straighter arm, longer stretch), Standing Cable Chest Press (both arms, heavier), Cross Body One-Arm Strength Press (the same cross on a machine) and Cable Middle Chest Fly.

Common Mistakes

Turning your torso toward the far side to reach further. Hips and shoulders stay square, the hand on your stomach keeps you honest, and if you still can't cross without turning, the weight comes down.
Pressing straight ahead and stopping in front of the working shoulder. Aim the hand at the opposite shoulder and get it past the middle of your chest on every rep.
Standing so close that the stack touches down between reps. Step out until the weight stays up with the handle at your chest.
Dropping the elbow to your ribs so the rep turns into a low punch, or lifting it above the shoulder. Keep it just under shoulder height and move the hand on a flat arc.
Letting the cable yank your arm back behind the line of your torso. That loads the front of the shoulder and adds nothing for the chest; take 2–3 seconds to return and stop with the hand beside your chest.