# Cable Bench Press

URL: https://heatsy.app/ex/cable-bench-press

Also known as: Lying Cable Chest Press, Cable Chest Press on Bench

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](https://heatsy.app/ex/decline-cable-bench-press)
- [Incline Cable Bench Press](https://heatsy.app/ex/incline-cable-bench-press)
- [One-Arm Cable Bench Press](https://heatsy.app/ex/one-arm-cable-bench-press)
- [One-Arm Decline Cable Bench Press](https://heatsy.app/ex/one-arm-decline-cable-bench-press)
- [One-Arm Incline Cable Bench Press](https://heatsy.app/ex/one-arm-incline-cable-bench-press)
- [Seated Cable Chest Press](https://heatsy.app/ex/seated-cable-chest-press)

## Alternatives

- [Dumbbell Bench Press](https://heatsy.app/ex/dumbbell-bench-press)
- [Cable Fly](https://heatsy.app/ex/cable-fly)
- [Machine Chest Press](https://heatsy.app/ex/machine-chest-press)