Cable Bench Press

Body region

• Chest
• Arms
• Shoulders

Muscles

Main

• Pectoralis Major
• Triceps

Helps

• Deltoid

Holds

• Serratus Anterior
• Biceps

Equipment

• Cable Station
• Flat Bench

Technique

1. Place a flat bench between two low pulleys and attach a handle to each.
2. Lie on the bench holding a handle in each hand beside your chest.
3. Press the handles up until your arms are straight over your chest.
4. Lower them slowly back to chest level.

Cues

• Keep the shoulder blades pulled together on the bench.
• Keep tension on the cables at the bottom.

Common mistakes

• Letting the cables pull the elbows down too far.
• Clanking the handles together at the top.

Variations

• Decline Cable Bench Press
• Incline Cable Bench Press
• One-Arm Cable Bench Press
• One-Arm Decline Cable Bench Press
• One-Arm Incline Cable Bench Press
• Seated Cable Chest Press

Alternatives

• Dumbbell Bench Press
• Cable Fly
• Machine Chest Press