Cable Bench Press
Sculpt a powerful chest with the Cable Bench Press! Constant tension for maximum muscle engagement.
The Cable Bench Press is a compound exercise that mainly works the chest, with help from the shoulders and triceps. You'll need: exercise bench or cable handle attachment or cable machine.
Required Equipment
Cable Bench Press Muscles Worked
Primary
Chest (pectoralis major, sternal head)
Secondary
Front Shoulder (anterior deltoid); Triceps (triceps brachii)
Cable Bench Press Variations and Alternatives
How to do the Cable Bench Press
Place a flat exercise bench between the low cable pulleys and attach single handles to each side.
Lie down on your back on the bench, holding the cable handles at chest level with your elbows bent.
Press the handles upward and inward over your chest until your arms are fully extended.
Pause briefly at the top, then slowly lower the handles back down to your starting chest position with control.
Cable Bench Press FAQs
What muscles does the Cable Bench Press work?
The Cable Bench Press mainly works the chest, with help from the shoulders and triceps. The main muscles are the pectoralis major.
What equipment do you need for the Cable Bench Press?
Exercise bench or cable handle attachment or cable machine.
Is the Cable Bench Press a compound exercise?
Yes. It's a compound movement, meaning it trains several muscle groups at once rather than isolating one.
What workout day should the Cable Bench Press go on?
It belongs on push day in a push/pull/legs routine.
What are some Cable Bench Press variations and alternatives?
Similar exercises include the Cable V-Bar Incline Close-Grip Shoulder Press, Cable Hammer Pushdown Jack, Cable Seated Chest Press and Cable Seated Front Press.
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