Cable Bench Press

Muscles worked

Setup

1. Place a flat bench centrally between two cable towers.
2. Set the pulleys to the lowest position or slightly below bench height.
3. Grasp the handles and sit on the bench, then carefully lie back while keeping the handles close to your chest.
4. Plant your feet firmly on the floor and retract your shoulder blades into the bench.

How to do it

1. Exhale as you press the handles upward and slightly inward toward the midline of your chest.
2. Fully extend your arms without locking the elbows, focusing on squeezing the pectorals at the top.
3. Inhale as you lower the handles back down in a controlled 2-3 second eccentric phase until you feel a deep stretch in the chest.
4. Maintain a slight arch in the lower back while keeping the upper back and glutes in contact with the bench.

Form checklist

• Keep wrists neutral and aligned with the forearms.
• Ensure the cables do not rub against your upper arms during the movement.
• Keep elbows tucked at roughly a 45-degree angle to the torso.
• Avoid bouncing at the bottom; use a controlled transition.

Pro tips

• Focus on 'driving your biceps into your chest' at the top of the movement for maximum inner-pec activation.
• Adjust the bench position slightly forward or backward to find the line of pull that feels most natural for your shoulder joints.

Make it harder

• Add a 2-second isometric hold at the peak of the contraction.
• Perform the eccentric (lowering) phase over 4-5 seconds to increase time under tension.

Frequently asked

What muscles does the cable bench press work?

The cable bench press primarily targets the pectorals, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the cable bench press?

The cable bench press uses cable.

Is the cable bench press good for beginners?

The cable bench press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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