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Dual Cable Horizontal Chest Press with Staggered Stance

By RealJock Staff

This exercise provided courtesy of Billy Polson, founder and co-owner of DIAKADI Body training gym, voted best personal training gym in San Francisco by CitySearch in 2006.

Core strength develops from the staggered stance as the two single cables ensure that you work both sides of the chest evenly.

Muscles Worked
Chest, Legs, Core

Starting Position
Set both arms on a dual cable machine at just below chest height and stand with your back to the machine. Take one cable handle in each hand with your elbows bent behind you and your palms facing downward. Your elbows should be level with your back and hands will be in front of your elbows, with your elbows just about at right angles. Stagger your feet, such that one is in front of the other with both knees slightly bent.


  1. From the starting position, press both hands forward, straightening your elbows until your fists are directly in front of your shoulders. Your hands should not meet in front of you so that you maintain a better shoulder retraction and stay working in the chest muscles. Focus on control as you press, and feel for work in the chest. As you punch, stay upright (it may even feel like you are leaning back if you have been leaning forward in your form up until now), stabilize through your legs and engage your center so that all of the push comes from your chest and shoulders, not your legs or hips.
  2. When your arms are fully extended, bend your elbows and pull them back to return to the starting position.
  3. Do an entire set with one leg forward, and then switch the forward leg for the next set.
About Billy Polson: Billy Polson is co-founder of the award-winning Diakadi Body personal training gym and creators of RealJock's 12-week Workout Programs. Billy is a certified Level 1 Practitioner and Holistic Lifestyle Coach through the Paul Chek Institute as well as a Certified Personal Trainer through The National Academy of Sports Medicine. Have burning questions about your fitness that you want Billy and Diakadi co-founder Mike Clausen to answer? Send an email to