Cable Bench Press
Description
The cable bench press is a flat bench press performed lying on a bench between two low cable pulleys, pressing D-handles upward. The cables provide constant tension throughout — including at lockout where a barbell bench press loses tension. The converging path also allows a peak squeeze at the top.
Muscle Group
Equipment Required
Cable Bench Press Instructions
- Set two cable pulleys to the lowest position. Place a flat bench between them.
- Lie on the bench. Grip a D-handle in each hand at chest level.
- Press both handles up and together above your chest.
- Squeeze your chest hard at the top — handles can converge for peak contraction.
- Lower under control back to your chest.
- Maintain constant cable tension. Never let the weight stack rest.
- Keep your elbows at roughly 45 degrees.
- Aim for 10 to 12 reps per set.
Cable Bench Press Form & Visual
Cable Bench Press Benefits
- Constant cable tension including at lockout
- Converging press path for peak chest squeeze
- Easy to load progressively
- Joint-friendly
- Excellent for chest hypertrophy
- Different resistance curve than barbell
Cable Bench Press Muscles Worked
- Pectoralis major
- Triceps brachii
- Anterior deltoid
- Serratus anterior
