Cable Bench Press

Cable Bench Press


This exercise involves lying on a bench and using a cable machine to perform a chest press. The cables provide resistance throughout the movement, targeting the chest muscles and helping to build strength and size.

Muscle Group

Equipment Required

Cable Bench Press Instructions

  1. Start by lying flat on a bench with your feet firmly planted on the ground.
  2. Grasp the barbell with an overhand grip, hands slightly wider than shoulder-width apart.
  3. Slowly lower the barbell towards your chest, keeping your elbows close to your body.
  4. Pause for a moment when the barbell is just above your chest.
  5. Push the barbell back up to the starting position, fully extending your arms.
  6. Repeat for desired number of repetitions.

Cable Bench Press Form & Visual

Cable Bench Press

Cable Bench Press Benefits

  • Targets the chest muscles, specifically the pectoralis major and minor
  • Allows for a greater range of motion compared to traditional bench press
  • Provides constant tension throughout the movement, leading to increased muscle activation
  • Engages the triceps and shoulders as secondary muscles
  • Can be easily adjusted to target different areas of the chest by changing the angle of the cables
  • Less strain on the wrists and shoulders compared to barbell bench press

Cable Bench Press Muscles Worked

  • Pectoralis major
  • Triceps brachii
  • Anterior deltoid

Cable Bench Press Variations & Alternatives

  • Incline Cable Bench Press
  • Decline Cable Bench Press
  • Single Arm Cable Bench Press
  • Cable Flyes
  • Cable Crossover