Cable bench press exercise

Cable bench press

Exercise details

  • Target muscle: Sternal (lower) Pectoralis Major
  • Synergists: Clavicular (upper) Pectoralis Major, Anterior Deltoid, Triceps Brachii
  • Mechanics: Compound
  • Force: Push

Starting position

  1. Place a flat bench between two low cable pulleys.
  2. Grasp both stirrups and lie supine (on your back) on the bench, feet flat on the floor.
  3. Position the stirrups to the sides of your chest, with your elbows bent and tucked in to your torso at a 45-degree angle.


  1. Exhale as you press the stirrups upward and inward until they touch at the top of the movement.
  2. Hold for a count of two.
  3. Inhale as you slowly reverse the motion and return the stirrups to the starting position.
  4. Repeat.

Comments and tips

  • Keeping your elbows tucked in a little reduces the pressure on your shoulders, thus promoting shoulder health.
  • Many gym-goers do not take the cable bench press seriously, but it does have some benefits over other chest press exercises. As such, it is worth using sometimes, ideally, at the end of your chest workout. With the barbell bench press and the dumbbell bench press, the resistance is directly downward, and your triceps take over much of the force from your chest at the top of the movement as your arms extend. With the cable bench press, your chest is kept working hard throughout the movement because the resistance originates from an angle and you have to pull the stirrups together at the top of the movement.

Cable bench press video


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