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Cable Incline Bench Press 8s · no sound

Cable Incline Bench Press

An incline cable press that targets the upper chest and triceps with constant tension through every inch of the press.

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

  1. Set an incline bench to about 30 to 45 degrees between two cable stations with low pulleys and single handles.
  2. Sit back into the bench and press both handles up so the arms are extended over the upper chest.
  3. Lower the handles to upper-chest level with the elbows tracking at about 60 to 75 degrees from your torso.
  4. Pause at the bottom with a deep stretch across the upper chest and a tight upper back.
  5. Press the handles back up in a slight arc until they meet above the upper chest at full arm extension.
  6. Squeeze the upper chest at the top and repeat for 8 to 12 controlled reps.

Common mistakes

  • Setting the bench too steep, which turns the press into a shoulder-dominant lift.
  • Letting the elbows flare wide, straining the front shoulders and reducing upper-chest engagement.
  • Pressing too fast and skipping the stretch, missing the highest-tension portion of the rep.
  • Lifting the 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 Bench Press Beginner Cable Bench Press Chest Cable Machine 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 Low-to-High Fly Intermediate Cable Low-to-High Fly Chest Cable Machine

Good to know

What muscles does the Cable Incline Bench Press work?
Mainly the chest. It also works the triceps.
What equipment do you need for the Cable Incline 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 Incline Bench Press good for beginners?
GymVim rates it beginner.

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