Description

The cable bench press is a compound exercise that primarily targets the chest muscles while also engaging the shoulders and triceps.

Starting Position

Sit upright on a bench facing away from the cable machine, grab the handles with an overhand grip, and position them in line with your chest.

Technical Execution

Push the handles forward by extending your arms fully, then slowly retract them back to the starting position while maintaining control throughout the movement.

Range of Motion

Focus on a full range of motion by bringing the handles together in front of your chest and allowing your elbows to slightly bend before returning to the starting position.

Variations

Variations may include single-arm cable bench press, incline cable bench press, or decline cable bench press.

Common Mistakes

Common mistakes include arching the back excessively, using momentum instead of controlled movements, and positioning the elbows too wide.

Practical Advice

Ensure a stable bench position and grip, maintain a controlled tempo, and focus on squeezing the chest muscles at the top.

Additional Notes

It is important to adjust the cable height to ensure smooth and natural movement patterns during the exercise.

Difficulty Level

Intermediate

Equipment Needed

Cable

Primary Muscles

pectorals

Secondary Muscles