Cable Standing Close Press exercise animation (Männlich)

Cable Standing Close Press

Zielmuskel
Triceps Brachii
Synergistenmuskeln
Deltoid Anterior, Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head
Equipment
Cable
Körperregion
Upper Arms
Typ
Strength

The cable standing close press is an upper-arm strength exercise that primarily targets the triceps brachii, with the front deltoids and both the upper and lower chest assisting. Performed standing with a cable, the close, narrow press keeps constant tension on the triceps through the full range and is a joint-friendly way to build pushing strength and lockout power.

Cable Standing Close Press: So führst du sie aus

  1. 1Set the cable pulley to roughly chest height and attach a straight or short bar. Select a manageable weight to start.
  2. 2Grip the bar with your hands close together, around shoulder-width or slightly narrower, palms facing down.
  3. 3Take a step back to create tension and stand tall with a staggered or shoulder-width stance, knees soft and core braced.
  4. 4Pull the bar in to your chest with your elbows tucked close to your sides as the starting position.
  5. 5Press the bar straight out in front of you until your arms are fully extended, keeping your elbows close to your torso.
  6. 6Squeeze your triceps hard at full extension without locking the joints aggressively.
  7. 7Return the bar under control to your chest, resisting the pull of the cable the whole way.
  8. 8Complete your reps, then step in to relieve the tension and rack the weight safely.

Technik-Tipps

  • Keep your elbows tucked close to your body throughout the press to keep the load on the triceps rather than the shoulders.
  • Brace your core and avoid leaning forward into the bar so your arms do the work, not your bodyweight.
  • Move at a controlled tempo and stop just short of locking out to maintain constant tension.
  • Start light to dial in the close grip and groove, then add load once your form is solid.

Häufige Fehler

  • Letting the elbows flare out wide, which shifts the work to the chest and shoulders and reduces triceps engagement.
  • Leaning your bodyweight into the bar to push it out, which cheats the rep and removes tension from the triceps.
  • Rushing the return and letting the cable yank your arms back, costing you the eccentric portion of the lift.
  • Setting a grip so narrow that your wrists roll inward, which strains the wrist joint.

Häufig gestellte Fragen

What muscles does the cable standing close press work?

It primarily works the triceps brachii, with the front deltoids and both the upper (clavicular) and lower (sternal) portions of the chest assisting the press.

How close should my grip be?

Keep your hands roughly shoulder-width or slightly narrower. A close grip emphasizes the triceps, but going too narrow can strain your wrists, so find the closest grip you can hold comfortably.

Is the cable standing close press good for beginners?

Yes. The cable provides smooth, constant resistance and is easy to scale, making it a joint-friendly way for beginners to build triceps and pressing strength.

How many sets and reps should I do?

For triceps development, 3-4 sets of 10-15 reps with a controlled tempo works well. Use a weight you can press cleanly without leaning into the bar.

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