Cable Bench Press

Cable Bench Press

The Cable Bench Press is a fantastic exercise that targets different muscle groups simultaneously, helping you develop and strengthen your upper body. This exercise primarily works your chest muscles (pectoralis major and minor), but it also engages your shoulders (anterior deltoids) and triceps. The use of cables provides continuous tension throughout the movement, enhancing muscle activation and promoting overall muscle growth. By performing the Cable Bench Press, you can improve your pushing power and increase upper body strength. As a compound exercise, it stimulates multiple muscles, making it an efficient addition to your workout routine. This exercise also engages your core muscles as they stabilize your body during the pressing motion. Additionally, it helps improve your coordination and stability due to the constant resistance from the cables. To maximize the benefits of the Cable Bench Press, it's important to maintain proper form and alignment. Adjust the bench to a suitable incline or decline position that suits your fitness level and targets your desired muscles. Always use a weight that challenges you without sacrificing your form. Remember to exhale as you press the cables away from your body, and inhale as you bring them back down. Whether you're a beginner or an experienced weightlifter, the Cable Bench Press can be a valuable addition to your upper body workout routine. Incorporating this exercise into your training can help you achieve your fitness goals, such as building muscle mass, increasing strength, and improving overall upper body definition.


  • Start by setting the cable machine to a height that matches your arm length while your back is on the bench.
  • Sit on the bench with your feet planted firmly on the floor, keeping your back straight against the bench.
  • Grasp the cable handles with your palms facing down and at shoulder-width distance.
  • Extend your arms forward, fully extending your elbows while keeping a slight bend at the end.
  • In a controlled, slow motion, bring the cable handles back to the starting position, bending your elbows.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • 1. Focus on your form and technique to ensure you are executing the exercise correctly and safely.
  • 2. Gradually increase the resistance or weight you are using as you become stronger and more comfortable with the exercise.
  • 3. Maintain a controlled tempo throughout the movement, emphasizing the contraction of your chest muscles.
  • 4. Engage your core muscles by keeping your abs tight and your back flat against the bench.
  • 5. Breathe in as you lower the cable handles towards your chest, and exhale as you push them away.
  • 6. Incorporate variations of the cable bench press, such as incline or decline presses, to target different areas of your chest.
  • 7. Utilize different grip positions (wide, narrow, neutral) to target different muscles in your upper body.
  • 8. Add variety to your workout routine by incorporating supersets or dropsets with other chest exercises.
  • 9. Allow for adequate rest and recovery between sets to prevent overtraining and aid in muscle growth.
  • 10. Stay consistent with your training and make sure to incorporate other exercises that target the muscles of your upper body for a balanced workout.


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