10 Best Cable Bench Press Alternatives for Home and Gym Use

The Cable Bench Press is done standing with a cable machine. Ranked closest by our scoring: the Modified Hindu Push-up, the Heavy Bag Thrust and the Band Bench Press.

Cable Bench PressWatch the Cable Bench Press

Each substitute is scored on movement pattern, muscles worked, equipment and body position. Read how we rank alternatives

How to Do the Cable Bench Press

The steps for the Cable Bench Press itself, so you can judge how close each substitute below really is.

Pectorals, with triceps, shoulders · Cable · Intermediate · Compound

  1. Adjust the cable machine to chest height and attach the handles.
  2. Stand facing away from the machine with your feet shoulder-width apart.
  3. Grasp the handles with an overhand grip and step forward to create tension in the cables.
  4. Position your feet firmly on the ground and engage your core.
  5. Bend your elbows and bring your hands to shoulder level, keeping your elbows at a 90-degree angle.
  6. Push the handles forward, extending your arms fully in front of you.
  7. Pause for a moment, then slowly reverse the movement, bringing your hands back to shoulder level.
  8. Repeat for the desired number of repetitions.

The 10 Best Cable Bench Press Alternatives

10 substitutes, ranked by how closely each one matches the Cable Bench Press on movement pattern, muscles worked, equipment and body position. The higher the score, the less you change. Cards with a "How to perform it" link open to show the steps; every card title links to that exercise's own alternatives page.

Each link re-ranks the list below for the kit it names. Pick one to hide the substitutes you cannot set up.

  1. Modified Hindu Push-upPlay demonstration

    1. Modified Hindu Push-up

    88% match

    Pectorals · Intermediate · Compound

    Use this when you have nothing to train with, because it works the pectorals with bodyweight alone.

    • Bodyweight
    How to perform it
    1. Start in a push-up position with your hands slightly wider than shoulder-width apart and your feet hip-width apart.
    2. Lower your body towards the ground, bending your elbows and keeping your core engaged.
    3. As you lower your body, shift your weight back and lift your hips up towards the ceiling, creating an inverted V shape with your body.
    4. Continue to lower your body until your chest is just above the ground, then reverse the movement, pushing your hips back down and extending your arms to return to the starting position.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Cable Bench Press
    • Primary muscle: pectorals, the same as the Cable Bench Press
    • Equipment: bodyweight only, not a cable
    • Body position: standing, the same as the Cable Bench Press
    • Balance: harder to stay steady on than the Cable Bench Press
  2. Heavy Bag Thrust

    2. Heavy Bag Thrust

    85% match

    Pectorals · Intermediate · Compound

    A straight swap when you want to keep working the pectorals.

    • Other
    How to perform it
    1. Utilize a heavy bag for this exercise. Assume an upright stance next to the bag, with your feet staggered, fairly wide apart. Place your hand on the bag at about chest height. This will be your starting position.
    2. Begin by twisting at the waist, pushing the bag forward as hard as possible. Perform this move quickly, pushing the bag away from your body.
    3. Receive the bag as it swings back by reversing these steps.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Cable Bench Press
    • Body position: standing, the same as the Cable Bench Press
  3. Band Bench PressPlay demonstration

    3. Band Bench Press

    82% match

    Pectorals · Intermediate · Compound

    A good swap when you have a band to work with, and it still works the pectorals.

    • Band
    How to perform it
    1. Lie flat on a bench with your feet flat on the ground and your back pressed against the bench.
    2. Grasp the band handles with an overhand grip, slightly wider than shoulder-width apart.
    3. Extend your arms fully, pushing the bands away from your chest.
    4. Slowly lower the bands back down to your chest, keeping your elbows at a 90-degree angle.
    5. Repeat for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Cable Bench Press
    • Primary muscle: pectorals, the same as the Cable Bench Press
    • Equipment: a band, not a cable
    • Body position: lying on your back, not standing
  4. Medicine Ball Chest PassPlay demonstration

    4. Medicine Ball Chest Pass

    82% match

    Pectorals · Intermediate · Compound

    A good swap when you have a medicine ball to work with, and it still works the pectorals.

    • Medicine-ball
    How to perform it
    1. Stand with your feet shoulder-width apart, holding the medicine ball at chest level.
    2. Extend your arms forward, pushing the medicine ball away from your chest with force.
    3. As you release the ball, follow through with your arms and torso, transferring your weight from your back foot to your front foot.
    4. Catch the ball as it rebounds off the wall or partner, and immediately repeat the movement.
    5. Continue for the desired number of repetitions.

    Sets and reps: 3 or 4 sets of 6 to 10 reps.

    Why this matches
    • Primary muscle: pectorals, the same as the Cable Bench Press
    • Equipment: free weights, not a cable
    • Body position: standing, the same as the Cable Bench Press
  7. Bench Press - Powerlifting

    7. Bench Press - Powerlifting

    81% match

    Pectorals · Advanced · Compound

    A good swap when you have a barbell to work with, and it still works the pectorals.

    • Barbell
    How to perform it
    1. Begin by lying on the bench, getting your head beyond the bar if possible. Tuck your feet underneath you and arch your back. Using the bar to help support your weight, lift your shoulder off the bench and retract them, squeezing the shoulder blades together. Use your feet to drive your traps into the bench. Maintain this tight body position throughout the movement.
    2. However wide your grip, it should cover the ring on the bar. Pull the bar out of the rack without protracting your shoulders. Focus on squeezing the bar and trying to pull it apart.
    3. Lower the bar to your lower chest or upper stomach. The bar, wrist, and elbow should stay in line at all times.
    4. Pause when the barbell touches your torso, and then drive the bar up with as much force as possible. The elbows should be tucked in until lockout.

    Sets and reps: 3 to 5 sets of 5 to 8 reps.

    Why this matches
    • Movement: flat horizontal press, the same as the Cable Bench Press
    • Primary muscle: pectorals, the same as the Cable Bench Press
    • Equipment: free weights, not a cable
    • Body position: lying on your back, not standing

Cable Bench Press FAQ

What muscles does Cable Bench Press work?

The Cable Bench Press primarily targets the pectoralis major with secondary work from the anterior deltoid and triceps. Continuous horizontal adduction under tension increases sternocostal head activation compared to some free-weight presses.

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