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Cable Bench Press 9s · no sound

Cable Bench Press

A bench-supported cable press that trains the chest and triceps with smooth, constant tension through the full press.

Primary muscle
Chest
Equipment
Cable Machine
Difficulty
Beginner
Movement
Push
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How to do it

  1. Place a flat bench between two cable stations and set both pulleys to the lowest position with single handles.
  2. Lie back on the bench and press both handles up so your arms are extended directly over your chest.
  3. Lower the handles to chest level with the elbows tracking at about 60 to 75 degrees from your torso.
  4. Pause briefly at the bottom with a deep chest stretch and a tight upper back pressed into the bench.
  5. Press both handles back up in a slight arc until they meet above your chest at full arm extension.
  6. Squeeze the chest at the top and repeat for 8 to 12 controlled reps.

Common mistakes

  • Letting the elbows flare wide to 90 degrees, which strains the front shoulders and reduces chest engagement.
  • Pressing the handles in different paths, causing one side to dominate and creating uneven loading.
  • Cutting the lockout short, missing the chest-squeeze position at the top of the press.
  • Lifting the head or hips off the bench for leverage, which destabilizes the press.

Muscles worked

Primary
Chest
Secondary
Triceps

Same movement, other equipment

Bodyweight Knee Push Ups Beginner Bodyweight Knee Push Ups Chest Bodyweight Decline Machine Chest Press Beginner Decline Machine Chest Press Chest Machine Decline Push Up Beginner Decline Push Up Chest Bodyweight Dumbbell Bench Press Beginner Dumbbell Bench Press Chest Dumbbell

Similar exercises

Cable Chest Press Beginner Cable Chest Press Chest Cable Machine Cable Decline Bench Press Beginner Cable Decline Bench Press Chest Cable Machine Cable High-to-Low Fly Beginner Cable High-to-Low Fly Chest Cable Machine Cable Incline Bench Press Beginner Cable Incline Bench Press Chest Cable Machine Cable Low-to-High Fly Intermediate Cable Low-to-High Fly Chest Cable Machine

Good to know

What muscles does the Cable Bench Press work?
Mainly the chest. It also works the triceps.
What equipment do you need for the Cable Bench Press?
It uses a cable machine. Without it, the Bodyweight Knee Push Ups and the Decline Machine Chest Press train the same muscles the same way.
Is the Cable Bench Press good for beginners?
GymVim rates it beginner.

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