Cable Bench Press (Chest)

The cable bench press is alternative chest exercise to the barbell and dumbbell bench press. Now, any form of the bench press is a compound movement which works the entire chest, but the pectoralis major gets the most stimulus. The cable bench press is very effective because it provides constant tension on the muscles, which is an essential component of muscular hypertrophy (Growth).

All you need is a cable machine and bench and you can get a fantastic workout which will increase both muscle size and strength. Use the cable bench press in place of the free weight bench press or mix things up and do both in one workout.

In this Exercise

• Target Muscle Group: Sternal (lower) Pectoralis Major
• Type: Strength
• Mechanics: Compound
• Equipment: Cables, bench
• Difficulty: Beginner

Exercise Instructions

1. Set up a bench in between two low cable pulleys.
2. Grab both handles with each hand, plant your feet on the floor and slightly arch your back.
3. Position the handles to the sides of your chest.
4. Press the cables until your arms are extended toward the ceiling while exhaling, and contract your chest muscles, but don’t lock out at the top of the movement.
5. Hold for a couple of seconds.
6. Return to the starting position while inhaling.
7. Repeat.

Variations & Tips

• You can set up the bench at a 45-degree incline to work more of your upper chest.
• The constant tension of the cables is great for stressing the chest muscles during the entire exercise.

Watch: How to do the cable bench press