The incline cable bench press is a compound exercise which builds muscle and strength in the Pectoralis Major (Chest). Now, using an incline bench is very beneficial since it allows you to emphasize the upper chest and cables are a great tool for keeping tension on the muscle during the exercise.
So, cables are always recommended in any chest routine when seeking to maximize results. But one thing to remember is that you won’t be able to train with the same amount of weight when using cables as you could with free weights. So, don’t worry about trying to lift really heavy loads as controlling cables can be difficult during heavy incline presses and you want to focus more on the contraction.
In This Exercise:
- Target Muscle Group: Pectoralis Major
- Type: Strength
- Mechanics: Compound
- Equipment: Cable machine, bench
- Difficulty: Beginner
- Set up the bench in between two low cable pulleys at a 30-45-degree incline.
- Then, sit on the bench and grab both pulleys.
- Now lie down on the bench and arch your back slightly.
- Press the cable pulleys up while contracting your chest until your arms are straight. Exhale during this portion of the exercise.
- Then, slowly lower your arms back down until you feel a slight stretch in your chest. Inhale during this portion of the exercise.
- Repeat for the desired number of reps.
Variations & Tips:
- Do not lock out your arms at the top of the press.
- Start light and warm up before progressing to heavier sets. This prevents shoulder impingement issues.
- Focus on contracting your chest during the exercise for optimal muscle stimulation.
- The incline cable bench press emphasizes the upper chest but it also works the entire chest overall.