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.
How to Do Cable Incline Bench Press
- 1Setup
Position an adjustable incline bench between two cable pulley machines, setting the bench to a 30-45 degree incline.
- 2Setup
Adjust both cable pulleys to the lowest possible position, then lie supine on the incline bench with your head towards the pulleys.
- 3Setup
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.
- 4
Exhale as you press the handles upwards and slightly inwards over your upper chest, extending your elbows but stopping just short of locking them.
- 5
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.
Variations
Cable One Arm Incline Press
Targets the upper chest and shoulders with a unilateral incline press using a cable machine.
Cable One Arm Incline Press on Exercise Ball
Target your upper chest with the Cable One Arm Incline Press on an Exercise Ball. This challenging movement builds unilateral strength and stability while
Cable Incline Fly
Sculpt your upper chest with the Cable Incline Fly. This exercise isolates the pectoralis major clavicular head, building strength and definition.
Cable Bench Press
Perform the Cable Bench Press for a consistent chest workout, engaging your pectorals, triceps, and deltoids.
Related Exercises
Cable Press on Exercise Ball
Perform the cable press on an exercise ball to effectively target your chest muscles while simultaneously engaging your core for improved stability and
Cable One Arm Press on Exercise Ball
Target your chest with the Cable One Arm Press on an exercise ball. This unilateral exercise builds strength and challenges core stability, enhancing
Cable Low Fly
Target your upper chest with the Cable Low Fly. Stand in a staggered stance, pulling cables from a low position up and across your body for effective
Cable Incline Fly (on stability ball)
Perform cable incline flyes on a stability ball to target your upper chest and engage your core.
Assisted Standing Triceps Dip
Build triceps strength with machine assistance that lets you focus on proper dip form at a manageable load.
Dumbbell Complex Push-up Row Clean and Press
The ultimate full-body dumbbell complex combining a push-up, row, clean, and overhead press in one flow.
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