TETSUCable Bench Press
The Cable Bench Press is a cable exercise for the chest that primarily targets the pectorals, with the triceps and shoulders assisting. Follow the 8 steps below for correct form, with an animated demonstration.
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How to do the Cable Bench Press
- Adjust the cable machine to chest height and attach the handles.
- Stand facing away from the machine with your feet shoulder-width apart.
- Grasp the handles with an overhand grip and step forward to create tension in the cables.
- Position your feet firmly on the ground and engage your core.
- Bend your elbows and bring your hands to shoulder level, keeping your elbows at a 90-degree angle.
- Push the handles forward, extending your arms fully in front of you.
- Pause for a moment, then slowly reverse the movement, bringing your hands back to shoulder level.
- Repeat for the desired number of repetitions.
Common questions
What muscles does the Cable Bench Press work?
The Cable Bench Press primarily targets the pectorals. The triceps and shoulders work as supporting muscles.
What equipment do I need for the Cable Bench Press?
You need a cable machine to perform the Cable Bench Press.
How many sets and reps of the Cable Bench Press should I do?
For muscle growth, 3 to 4 sets of 6 to 10 reps of the Cable Bench Press works well. For strength, use heavier loads for 3 to 6 sets of 3 to 6 reps and rest 2 to 3 minutes between sets. Add weight or reps gradually over time.
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