How to do the Cable Bench Press
Cable Bench Press is an intermediate multi-joint compound pushing exercise targeting the Pectorals in the Chest region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Triceps and Shoulders.
Cable Bench Press demonstration · © GymiaFit
Cable Bench Press at a glance
- Primary muscles
- Pectorals
- Secondary muscles
- Triceps, Shoulders
- Equipment
- Cable
- Level
- Intermediate
- Type
- Compound (multi-joint)
- Force
- Push
Cable Bench Press step by step
- 1Adjust the cable machine to chest height and attach the handles.
- 2Stand facing away from the machine with your feet shoulder-width apart.
- 3Grasp the handles with an overhand grip and step forward to create tension in the cables.
- 4Position your feet firmly on the ground and engage your core.
- 5Bend your elbows and bring your hands to shoulder level, keeping your elbows at a 90-degree angle.
- 6Push the handles forward, extending your arms fully in front of you.
- 7Pause for a moment, then slowly reverse the movement, bringing your hands back to shoulder level.
- 8Repeat for the desired number of repetitions.
Cable Bench Press — questions
What muscles does the Cable Bench Press work?
The Cable Bench Press primarily targets the Pectorals. It also recruits the Triceps, Shoulders as secondary movers.
What equipment do I need for the Cable Bench Press?
You need cable. If your gym does not have it, the alternatives listed further down train the same muscles with different kit.
Is the Cable Bench Press suitable for beginners?
It is classed as intermediate. Build the movement pattern with an easier variation first, then add load once the technique holds under fatigue.
What can I do instead of the Cable Bench Press?
Cable Cross-over Variation, Cable Decline One Arm Press, Cable Decline Press train the same muscles and make good substitutes when the equipment is taken or the movement does not suit you.
Log it, don't guess it.
The GymiaFit app has the Cable Bench Press demo, form cues and set logging built in — plus a muscle map that shows what you have actually trained this week. Free on iOS and Android.