Cable Bench Press
Perform the Cable Bench Press for a consistent chest workout, engaging your pectorals, triceps, and deltoids.
- Movement
- Compound
- Force
- Push
- Per set
- 1 min
- Rest
- 2 min
Free · iPhone only · Available on the App Store
Variations of Cable Bench Press
Cable Press on Exercise Ball
Chest · Pectoralis Major Sternal Head · Cable
Cable One Arm Incline Press
Chest · Pectoralis Major Clavicular Head · Cable
Cable Incline Bench Press
Chest · Pectoralis Major Clavicular Head · Cable
Cable Decline Press
Chest · Pectoralis Major Sternal Head · Cable
Description
A chest exercise that uses a cable machine to engage the pectorals, triceps, and deltoids.
Save Cable Bench Press to a routine
Log sets, reps, and weight as you train — free in the Ellim app.
How to do Cable Bench Press
- 01Setup
Adjust the cable pulleys to chest height, ensuring they are symmetrical, and select an appropriate weight on each stack.
- 02Setup
Stand or sit on a flat bench centered between the two cable towers, grasping a D-handle in each hand with an overhand grip.
- 03Setup
Take a small step forward or lean slightly to create initial tension, keeping your chest up, shoulders pulled back and down, and a slight bend in your elbows.
- 04
Exhale as you press the handles forward and together in a controlled arc, squeezing your chest muscles at the peak contraction.
- 05
Inhale as you slowly control the handles back to the starting position, allowing your chest to stretch fully under tension before beginning the next repetition.
Tips
- Focus on the mind-muscle connection by consciously squeezing your pectorals throughout the entire pressing motion, not just at the end.
- Maintain a stable core and avoid arching your lower back excessively; keep your glutes engaged if standing, or firmly planted on the bench if seated.
- Adjust your body's distance from the cable machine slightly to find the optimal angle that provides constant tension on your chest without slack.
- To emphasize different parts of the chest, experiment with cable height: lower cables target the upper chest, while higher cables emphasize the lower chest.
Common mistakes
- Using too much weight leads to loss of control and momentum-driven reps; reduce the weight to ensure smooth, controlled movements and proper muscle engagement.
- Flaring elbows out excessively can strain the shoulder joints; keep your elbows slightly tucked towards your body to protect your shoulders and better activate the chest.
- Failing to control the eccentric (return) phase reduces effectiveness; actively resist the pull of the cables on the way back to maximize time under tension and muscle growth.
In the Ellim app, Cable Bench Press unlocks
Free — no subscription needed
Log sets, reps, and weight
Track every set as you train
See your strength curve
Performance graphs across all sessions
Add to a routine
Save into a custom workout in one tap
Rest timer with Live Activity
Dynamic Island countdown between sets
HealthKit sync
Workouts flow to Apple Health
3,500+ exercise library
Search, filter, and pick variations offline
Ready to train cable bench press?
Get Ellim — FreeQuestions
What muscles does Cable Bench Press work?
Cable Bench Press primarily targets Pectoralis Major Clavicular Head, Pectoralis Major Sternal Head. Secondary muscles include Deltoid Anterior, Triceps Brachii.
Is Cable Bench Press good for beginners?
Cable Bench Press is rated intermediate. Beginners can still attempt it with lighter weight and careful form, but it's best to master easier variations first.
What equipment do I need for Cable Bench Press?
You need Cable to perform Cable Bench Press. If you don't have this equipment, look for variations that target the same muscles with what you have available.
What are the best tips for Cable Bench Press?
Focus on the mind-muscle connection by consciously squeezing your pectorals throughout the entire pressing motion, not just at the end. Maintain a stable core and avoid arching your lower back excessively; keep your glutes engaged if standing, or firmly planted on the bench if seated. Adjust your body's distance from the cable machine slightly to find the optimal angle that provides constant tension on your chest without slack. To emphasize different parts of the chest, experiment with cable height: lower cables target the upper chest, while higher cables emphasize the lower chest.
What are common mistakes when doing Cable Bench Press?
Using too much weight leads to loss of control and momentum-driven reps; reduce the weight to ensure smooth, controlled movements and proper muscle engagement. Flaring elbows out excessively can strain the shoulder joints; keep your elbows slightly tucked towards your body to protect your shoulders and better activate the chest. Failing to control the eccentric (return) phase reduces effectiveness; actively resist the pull of the cables on the way back to maximize time under tension and muscle growth.
Related exercises
Cable One Arm Press on Exercise Ball
Chest · Pectoralis Major Sternal Head · Cable
Cable Lying Fly
Chest · Pectoralis Major Clavicular Head · Cable
Cable Low Fly
Chest · Pectoralis Major Clavicular Head · Cable
Cable Decline One Arm Press
Chest · Pectoralis Major Sternal Head · Cable
Assisted Standing Triceps Dip
Upper Arms · Pectoralis Major Sternal Head · Leverage machine
Dumbbell Complex Push-up Row Clean and Press
Back · Chest · Dumbbell
Track every rep of Cable Bench Press.
Watch the weight climb session by session and add it to a routine you will actually run. Free on iPhone.
Free · iPhone only · Available on the App Store