Cable Bench Press
Cable Bench Press turns unbroken cable tension into a chest that grows from tension — for lifters with a base already built.
How to do Cable Bench Press
- Adjust the cable machine to chest height and attach the handles.
- Stand facing away from the machine with your feet shoulder-width apart.
- Grasp the handles with an overhand grip and step forward to create tension in the cables.
- Position your feet firmly on the ground and engage your core.
- Bend your elbows and bring your hands to shoulder level, keeping your elbows at a 90-degree angle.
- Push the handles forward, extending your arms fully in front of you.
- Pause for a moment, then slowly reverse the movement, bringing your hands back to shoulder level.
- Repeat for the desired number of repetitions.
Cable Bench Press Sets and Reps by Goal
Strength
5 sets of 2-4 reps with 3-5 minutes of rest. Step back until the stack never rests at the top.
Hypertrophy
4-5 sets of 6-10 reps with 60-90 seconds of rest. Stretch the return phase before adding weight.
Endurance
3-4 sets of 18-25 reps with 30-45 seconds of rest. Move the pin one plate once the last rep feels easy.
Common Cable Bench Press Mistakes
Setting the pulley at the wrong height for the line of pull
Match pulley height so the cable lines up with the working muscle.
Cutting the range short so the chest never lengthens
Lower under control to a real stretch before pressing back.
Easier and Harder Than Cable Bench Press
Swap Cable Bench Press For
Cable Bench Press — Frequently Asked Questions
How do you do the Cable Bench Press?
Adjust the cable machine to chest height and attach the handles. Stand facing away from the machine with your feet shoulder-width apart. Grasp the handles with an overhand grip and step forward to create tension in the cables. Use a cable machine and keep the movement controlled through the full range. The animated GIF above shows the complete rep at normal speed.
What muscles does the Cable Bench Press work?
The Cable Bench Press primarily targets the pectorals. It is classified as a chest exercise and is performed with a cable machine.
How many sets and reps of the Cable Bench Press should I do?
For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Stretch the return phase before adding weight. Adjust the load rather than the rep target if form breaks down before the final rep.
Is the Cable Bench Press good for beginners?
Not usually. The Cable Bench Press is an advanced movement that assumes existing strength and joint control. Build up through easier chest progressions first, then add this once the basics feel comfortable.
What can I do instead of the Cable Bench Press?
Try the Barbell Reverse Grip Incline Bench Press, Kettlebell Plyo Push-up or the Single Arm Push-up. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.
