Cable Incline Bench Press

Description

How to Do Cable Incline Bench Press

1. 1
   Setup

   Position an adjustable incline bench between two cable pulley machines, setting the bench to a 30-45 degree incline.

2. 2
   Setup

   Adjust both cable pulleys to the lowest possible position, then lie supine on the incline bench with your head towards the pulleys.

3. 3
   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.

4. 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. 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.