VARIATIONS
Cable Bench Press
Cables provide constant tension throughout the press
This compound push movement targets the middle chest while maintaining constant tension through cables. It also engages the upper chest, front deltoids, and triceps for balanced upper body strength.
HOW TO DO IT
- Lie flat on a bench positioned between two low cable pulleys.
- Grasp the stirrups with palms facing forward and arms bent at your sides.
- Press the handles upward until arms are fully extended over the chest.
- Squeeze the pectorals hard at the top of the movement.
- Lower the handles slowly until you feel a stretch in the chest.
- Repeat immediately without locking out the elbows completely.
COMMON MISTAKES
- Allowing the shoulders to roll forward during the press.
- Bouncing the handles off the chest at the bottom.
- Flaring the elbows out too wide instead of tucking slightly.
- Lifting the hips off the bench to gain leverage.
TIPS
- Keep your shoulder blades retracted against the bench throughout the set.
- Drive through the mid-foot to maintain full body stability.
- Focus on bringing the hands together rather than just pushing up.
SAFETY
- Ensure the bench is stable before adding heavy resistance to the cables.
- Do not hyperextend the elbows at the top of the movement.
DETAILS
- Muscles
- Middle ChestChest
- Equipment
- Cable MachineBench
- Type
- Strength Training
- Difficulty
- Intermediate
- Tracked as
- Weight & Reps
TECHNIQUE
- Base movement
- Bench press
- Handle
- D-handle
- Arms
- Both
- Hand orientation
- Supinated (palms up / toward you)
- Body position
- Lying on the back
- Facing
- Facing away
- Pulley height
- Low
SIMILAR EXERCISES
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