Cable Incline Bench Press

Effectively target your upper chest and shoulders with the Cable Incline Bench Press.

IntermediateChest Cable

Movement: Compound
Force: Push
Per set: 1 min
Rest: 2 min

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Variations of Cable Incline Bench Press

Compound

Cable One Arm Incline Press

Chest · Pectoralis Major Clavicular Head · Cable

Intermediate

Compound

Cable One Arm Incline Press on Exercise Ball

Chest · Pectoralis Major Clavicular Head · Cable

Intermediate

Isolation

Cable Incline Fly

Chest · Pectoralis Major Clavicular Head · Cable

Intermediate

Compound

Cable Bench Press

Chest · Pectoralis Major Clavicular Head · Cable

Intermediate

Description

A variation of the classic bench press, the cable incline bench press targets the upper chest and shoulders with more emphasis due to the inclined bench.

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How to do Cable Incline Bench Press

01
Setup
Position an adjustable incline bench between two cable pulley machines, setting the bench to a 30-45 degree incline.
02
Setup
Adjust both cable pulleys to the lowest possible position, then lie supine on the incline bench with your head towards the pulleys.
03
Setup
Grasp a D-handle in each hand with an overhand grip, palms facing each other or slightly angled, and bring the handles to the sides of your upper chest.
04
Exhale as you press the handles upwards and slightly inwards over your upper chest, extending your elbows but stopping just short of locking them.
05
Inhale slowly as you control the handles back down to the starting position, allowing a full stretch in your upper chest before beginning the next repetition.

Tips

Focus on squeezing your upper chest together at the top of the movement, imagining you're trying to touch your biceps together.
Maintain a slight bend in your elbows throughout the entire movement to keep constant tension on your pectorals and protect your elbow joints.
Control the eccentric (lowering) phase for at least 2-3 seconds to maximize time under tension and promote muscle growth.
Keep your shoulders pressed back and down into the bench to ensure your chest is doing the work and to prevent shoulder impingement.

Common mistakes

Arching your lower back excessively can shift tension away from the chest and strain your spine; engage your core and keep your lower back gently pressed into the bench.
Allowing the cables to pull your arms too far back at the bottom can overstretch the shoulder joint; stop the descent when you feel a good stretch in the chest, maintaining control.
Pressing the handles straight up instead of slightly inward reduces the peak contraction in the upper chest; actively think about bringing your hands together as you press.

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Questions

What muscles does Cable Incline Bench Press work?

Cable Incline Bench Press primarily targets Pectoralis Major Clavicular Head. Secondary muscles include Deltoid Anterior, Triceps Brachii.

Is Cable Incline Bench Press good for beginners?

Cable Incline 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 Incline Bench Press?

You need Cable to perform Cable Incline 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 Incline Bench Press?

Focus on squeezing your upper chest together at the top of the movement, imagining you're trying to touch your biceps together. Maintain a slight bend in your elbows throughout the entire movement to keep constant tension on your pectorals and protect your elbow joints. Control the eccentric (lowering) phase for at least 2-3 seconds to maximize time under tension and promote muscle growth. Keep your shoulders pressed back and down into the bench to ensure your chest is doing the work and to prevent shoulder impingement.

What are common mistakes when doing Cable Incline Bench Press?

Arching your lower back excessively can shift tension away from the chest and strain your spine; engage your core and keep your lower back gently pressed into the bench. Allowing the cables to pull your arms too far back at the bottom can overstretch the shoulder joint; stop the descent when you feel a good stretch in the chest, maintaining control. Pressing the handles straight up instead of slightly inward reduces the peak contraction in the upper chest; actively think about bringing your hands together as you press.