Cable Incline Bench Press
Cable press on an incline bench that targets the upper chest and triceps with constant tension through every inch of the press.
How to do it
- Set an incline bench at about 30–45 degrees between two cable stations with low pulleys and single handles.
- Sit back on the bench and press both handles up so your arms are extended over your upper chest.
- Lower the handles to upper-chest level, elbows traveling at about 60–75 degrees from your torso.
- Pause at the bottom with a deep stretch across the upper chest and your upper back pressed firmly in.
- Press the handles back up in a slight arc until they meet over your upper chest at full arm extension.
- Squeeze the upper chest at the top and repeat for 8–12 controlled reps.
Key technique cue
Don't set the bench too steep — the press should come from the upper chest, not the shoulders.
Common mistakes
- ✕ Setting the bench too steep, which turns the press into a shoulder-dominant movement.
- ✕ Flaring the elbows wide, which loads the front delts and reduces upper-chest involvement.
- ✕ Pressing too fast and skipping the stretch, missing the highest-tension part of the rep.
- ✕ Lifting the hips off the bench for leverage, which destabilizes the press.
Benefits
- ✓ Builds the upper chest with constant cable tension.
- ✓ Develops the upper-chest shelf for a fuller, more balanced chest.
- ✓ Removes the lockout dead spot that comes with the barbell incline press.
Progression: from easier to harder
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Step 1 You are here - Cable Incline Bench Press
- Incline Machine Chest Press
- Smith Machine Incline Bench Press
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Step 2 -
Step 3
About the exercise
The cable incline bench press is an upper-chest exercise done on an incline bench between two low pulleys. The incline angle shifts the press onto the upper chest, and the cables keep tension constant from the deep stretch to lockout. It's one of the most reliable ways to build the upper-chest shelf that gives the chest a full, finished look. It is a high-value addition to any chest hypertrophy block or aesthetics-focused push day. It's especially valuable in physique programs, where upper-chest development defines the look. Coaches running long programs will reach for it as a dependable option to keep chest training fresh and progressive.
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