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Standing Power Cable Chest Press with Alternate Front Lunge

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.

Add difficulty to the standard cable chest press by doing it with power out of a forward lunge. Not only does this add a leg-strengthening component, it also means more resistance in the cables and a tougher chest workout.

Muscles Worked

Starting Position
Stand with your back to a cable machine with both cables set at shoulder height or above, and a handle on each cable. Take one handle in each hand, and bend your elbows behind you, with your upper arm at shoulder level and your forearm parallel to the floor. Your palms will face downward (see Photo 1).


  1. From the starting position, step forward with your left foot into a lunge. Bend your back knee to allow you to drop through your back thigh; do not let your shoulders come further forward than your front knee. As you drop into the lunge, press both arms forward in a chest press, keeping your hands facing downward as you straighten your elbows to press both arms straight forward (see Photos 2 and 3).
  2. Bend your elbows to bring your arms back toward your shoulders, and step back out of the lunge to return to the starting position (See Photo 4).
  3. Next, step the right foot out into a lunge and repeat the lunge and press (see Photo 5).
  4. Continue to alternate lunges, performing a chest press with each lunge, for a total of 14 chest presses (seven lunges on each side). You have now done a full set.
About Billy Polson: Billy Polson is the founder and co-owner of DIAKADI Body training gym, which was voted the best personal training gym in San Francisco by CitySearch in 2006. A competitive swimmer and triathlete in his own right, Polson has over 15 years of experience working as a coach and trainer, and was recently named by Men's Journal Magazine (December 2005) as one of the Top 100 Trainers in America.