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Cable Bench Press

Cable Bench Press

The Cable Bench Press is a classic compound exercise that targets the muscles of the chest, triceps, and shoulders. It is a variation of the traditional bench press that utilizes a cable machine instead of free weights. This exercise provides a constant tension throughout the movement, engaging the muscles more effectively. To perform the Cable Bench Press, you'll need an adjustable cable machine with a bench. Start by adjusting the cables to a height slightly below your shoulder level. Sit on the bench and grip the handles attached to the cables with an overhand grip. Position yourself so that your arms are extended in front of you, and your upper arms are parallel to the floor. With a controlled motion, push the handles away from your body until your arms are fully extended, making sure to keep your wrists in a neutral position. Pause for a moment, focusing on squeezing your chest muscles. Slowly and with control, retract your arms back to the starting position, feeling the resistance throughout the entire range of motion. The Cable Bench Press offers several advantages over the traditional bench press. It allows for a greater range of motion, engages stabilizer muscles, and reduces the risk of strain or injury. Additionally, the cables provide constant tension, promoting muscle growth and strength development. It is a versatile exercise that can be adjusted to suit different fitness levels by adjusting the weight and intensity. Incorporating Cable Bench Press into your workout routine can help improve your upper body strength, enhance muscle development, and contribute to improved performance in other exercises. As with any exercise, it is important to maintain proper form and start with a weight that is appropriate for your fitness level. Regular practice and gradual progression will yield the best results.


  • Start by sitting on a bench facing away from the cable machine.
  • Grab the handles with an overhand grip and make sure your hands are at chest height.
  • Sit up straight, engage your core, and plant your feet firmly on the ground.
  • Exhale and push the handles straight forward, extending your arms fully.
  • Pause for a moment at the end of the movement, squeezing your chest muscles.
  • Inhale and slowly bring the handles back to the starting position.
  • Repeat for the desired number of repetitions.
  • Make sure to maintain proper form throughout the exercise, keeping your back straight and avoiding any arching or rounding.

Tips & Tricks

  • Ensure proper form and technique to engage the target muscles effectively.
  • Start with a weight that allows you to perform 8-12 repetitions with good form.
  • Gradually increase the resistance as you become stronger.
  • Focus on a controlled and smooth movement throughout the exercise.
  • Engage your core muscles to maintain stability and prevent excessive arching of the back.
  • Maintain a neutral spine and avoid excessive shoulder elevation.
  • Exhale as you push the cables away from you, and inhale as you return to the starting position.
  • Keep your wrists aligned with your forearms to reduce stress on the joints.
  • Avoid locking out your elbows at the top of the movement to keep tension on the muscles.
  • Include cable bench press variations like close-grip or wide-grip to target different areas of the chest and triceps.


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