Cable Incline Bench Press

Cable Incline Bench Press

The Cable Incline Bench Press is a fantastic upper body exercise that targets your chest, shoulders, and triceps. It is a variation of the traditional incline bench press, but with the added benefits of using cable resistance. This exercise is a great way to build strength, improve muscle definition, and enhance upper body performance. To perform the Cable Incline Bench Press, you will need an incline bench and a cable machine with adjustable pulleys. Start by adjusting the bench to an incline position of around 30-45 degrees. Grab the handles of the cables, making sure they are at the same height as your mid-chest. Sit back on the bench, keeping your feet firmly planted on the ground. Take a deep breath and brace your core. Slowly lower the handles towards your chest, maintaining control and a slight bend in your elbows. Pause for a moment when the handles are just above your chest, and then exhale as you push the handles back up to the starting position. Focus on engaging your chest muscles throughout the movement and avoid using excessive momentum. Remember to start with a weight that you can comfortably handle and gradually increase the resistance as you become stronger. Aim for 3-4 sets of 8-12 repetitions, resting for 60-90 seconds between sets. As with any exercise, proper form is key, so be sure to maintain a stable and controlled motion throughout. Incorporating the Cable Incline Bench Press into your workout routine can help you develop a stronger, more defined upper body. Just be sure to listen to your body, start with appropriate weights, and gradually progress to avoid injury. Enjoy the challenge and the results this exercise can bring to your fitness journey!


  • Set the cable machine to a height above your head.
  • Attach the desired weight to the handles.
  • Sit on an incline bench facing away from the cable machine.
  • Grab the handles with an overhand grip and bring them to shoulder level.
  • Push the handles forward and upward until your arms are fully extended.
  • Exhale as you press and contract your chest muscles.
  • Pause briefly at the top of the movement.
  • Slowly release the handles and bring them back to shoulder level.
  • Inhale as you return to the starting position.
  • Repeat for the desired number of repetitions.

Tips & Tricks

  • Focus on maintaining proper form throughout the exercise to target the chest muscles effectively.
  • Engage your core muscles and maintain a stable posture while performing the cable incline bench press.
  • Gradually increase the weight as you progress to challenge your muscles and continue seeing results.
  • Ensure a full range of motion by lowering the weights until they lightly touch your chest and fully extending your arms at the top.
  • Incorporate different grip variations like wide grip and close grip to target specific areas of your chest.
  • Include other chest exercises like push-ups and dumbbell flyes in your workout routine to provide variety and work your muscles from different angles.
  • Focus on controlled and slow movements instead of using momentum to ensure maximum muscle engagement.
  • Listen to your body and take rest days to allow your muscles to recover and prevent overtraining.
  • Fuel your body with a balanced diet that includes an adequate amount of protein to support muscle growth and repair.
  • Stay consistent with your workouts and gradually increase the intensity to continue making progress.


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