Cable Bench Press
Bench-supported cable press that trains the chest and triceps with smooth, constant tension through the whole press.
How to do it
- Place a flat bench between two cable stations and set both pulleys to the low position with single handles.
- Lie on the bench and press both handles up so your arms are extended straight over your chest.
- Lower the handles to chest level, elbows traveling at about 60–75 degrees from your torso.
- Pause briefly at the bottom with a deep chest stretch and your upper back pressed firmly into the bench.
- Press both handles back up in a slight arc until they meet over your chest at full arm extension.
- Squeeze your chest at the top and repeat for 8–12 controlled reps.
Key technique cue
Press both handles in sync, elbows ~60° — don't let one side take over.
Common mistakes
- ✕ Flaring the elbows out to 90 degrees, which loads the front delts and reduces chest involvement.
- ✕ Pressing the handles along different paths, so one side dominates and the load becomes uneven.
- ✕ Cutting the lockout short, missing the chest-squeeze position at the top of the press.
- ✕ Lifting the head or hips off the bench for leverage, which destabilizes the press.
Benefits
- ✓ Builds chest and triceps strength with smooth, constant tension.
- ✓ Removes the lockout dead spot that comes with barbell pressing.
- ✓ Lets each arm work independently to expose and fix side-to-side imbalances.
Progression: from easier to harder
-
Step 1 You are here -
Step 2 -
Step 3
About the exercise
The cable bench press is a horizontal pressing exercise done lying on a flat bench between two low pulleys. It trains the chest and triceps in the same pattern as a barbell or dumbbell bench press, with one key difference — cable tension stays constant through the full range, with no dead spot at lockout. That makes it a strong hypertrophy option for lifters who want a different stimulus than barbell or dumbbell pressing. It fits cleanly into any push day and gives a clear bench-press alternative in gyms loaded with cable stations. It pairs well with cable flies in a chest hypertrophy block and adds variety to long-term programs.
Updated
Similar exercises
-
Beginner Cable Decline Bench Press -
Beginner Cable Incline Bench Press -
Beginner Dumbbell Decline Bench Press -
Beginner Dumbbell Incline Bench Press -
Beginner Dumbbell Neutral High Incline Bench Press -
Beginner Kettlebell Incline Bench Press -
Intermediate Barbell High Incline Bench Press -
Intermediate Barbell Incline Bench Press
A week of training and meals built for you
Workoutify plans workouts around your days, time and equipment — and a menu for your goal and macros.