Cable bench press

What it works

Primary muscle

Chest

Also works

TricepsFront delts

Equipment

Cable

Type

Compound · Push

Logged as

Weight × reps

Suggested rest

2 min

How to do it

1. 1Adjust the cable machine to chest height and attach the handles.
2. 2Stand facing away from the machine with your feet shoulder-width apart.
3. 3Grasp the handles with an overhand grip and step forward to create tension in the cables.
4. 4Position your feet firmly on the ground and engage your core.
5. 5Bend your elbows and bring your hands to shoulder level, keeping your elbows at a 90-degree angle.
6. 6Push the handles forward, extending your arms fully in front of you.
7. 7Pause for a moment, then slowly reverse the movement, bringing your hands back to shoulder level.
8. 8Repeat for the desired number of repetitions.

What to do instead

• Barbell bench pressBarbell
• Dumbbell bench pressDumbbell
• Barbell decline bench pressBarbell
• Barbell incline bench pressBarbell
• Cable incline bench pressCable
• Decline push-upBodyweight

Easier variations

• Smith bench pressSmith machine
• Smith incline bench pressSmith machine
• Smith wide grip bench pressSmith machine
• Cable seated chest pressCable

Harder variations

• Barbell guillotine bench pressBarbell
• Barbell reverse grip decline bench pressBarbell
• Barbell reverse grip incline bench pressBarbell
• Barbell wide reverse grip bench pressBarbell

More Chest exercises

• Archer push upBodyweight
• Assisted chest dip (kneeling)Machine
• Assisted seated pectoralis major stretch with stability ballMachine
• Assisted wide-grip chest dip (kneeling)Machine
• Band bench pressResistance band
• Band chest flyResistance band