PlanWorkouts

Exercise 0151 · REF 7xI5MXA

Cable Bench Press exercise animation

Cable Bench Press

Category
Chest
Equipment
Cable
Target
Pectorals

Pressing from a low cable pulley angles the resistance upward through the press, which keeps tension on the chest even at the top of the rep where a barbell would otherwise unload. That constant tension is the main reason lifters add cable pressing after barbell work rather than instead of it. The triceps still finish the lockout, but the pecs rarely get a break through the whole range here.

How to Do the Cable Bench Press

  1. Adjust the cable machine to chest height and attach the handles.
  2. Stand facing away from the machine with your feet shoulder-width apart.
  3. Grasp the handles with an overhand grip and step forward to create tension in the cables.
  4. Position your feet firmly on the ground and engage your core.
  5. Bend your elbows and bring your hands to shoulder level, keeping your elbows at a 90-degree angle.
  6. Push the handles forward, extending your arms fully in front of you.
  7. Pause for a moment, then slowly reverse the movement, bringing your hands back to shoulder level.
  8. Repeat for the desired number of repetitions.

Muscles Worked

The Cable Bench Press primarily targets the Pectorals, with Triceps as the primary synergist muscle group, along with the Shoulders.

More Chest Exercises

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Assisted Wide-Grip Chest Dip (kneeling) Assisted Wide-Grip Chest Dip (kneeling) Leverage Machine · Pectorals Band Bench Press Band Bench Press Band · Pectorals Band One Arm Twisting Chest Press Band One Arm Twisting Chest Press Band · Pectorals

More Pectorals Exercises

Barbell Bench Press Barbell Bench Press Barbell · Pectorals Barbell Decline Bench Press Barbell Decline Bench Press Barbell · Pectorals Barbell Decline Pullover Barbell Decline Pullover Barbell · Pectorals Barbell Decline Wide-Grip Press Barbell Decline Wide-Grip Press Barbell · Pectorals Barbell Front Raise And Pullover Barbell Front Raise And Pullover Barbell · Pectorals Barbell Guillotine Bench Press Barbell Guillotine Bench Press Barbell · Pectorals

Equipment Alternatives

Don't have cable? These target the same pectorals with different equipment.

Archer Push Up Archer Push Up Body Weight · Pectorals Assisted Chest Dip (kneeling) Assisted Chest Dip (kneeling) Leverage Machine · Pectorals Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted Seated Pectoralis Major Stretch With Stability Ball Assisted · Pectorals Band Bench Press Band Bench Press Band · Pectorals

FAQ

What muscles does the Cable Bench Press work?
The Cable Bench Press primarily targets the pectorals, with the triceps and shoulders assisting.
What equipment do I need for the Cable Bench Press?
The Cable Bench Press is done with a cable.
What's a good alternative to the Cable Bench Press?
If you don't have access to a cable, the Archer Push Up targets the same pectorals using body weight instead.