Cable Incline Bench Press

Also known as: incline cable bench press

Advanced

Pectorals

Cable

What Cable Incline Bench Press really gives you is a chest that grows from tension, driven by unbroken cable tension.

How to do Cable Incline Bench Press

Adjust the bench to a 45-degree incline.
Attach the cable handles to the high pulleys.
Sit on the bench facing the cable machine with your feet flat on the ground.
Grasp the handles with an overhand grip and bring them to shoulder height.
Push the handles forward and upward until your arms are fully extended.
Pause for a moment, then slowly lower the handles back to the starting position.
Repeat for the desired number of repetitions.

Add to an AI Workout Plan All Chest Exercises Cable Chest Exercises All Cable Exercises

Cable Incline Bench Press Sets and Reps by Goal

Strength

5 sets of 2-4 reps with 3-5 minutes of rest. Move the pin one plate once the last rep feels easy.

Hypertrophy

4-5 sets of 6-10 reps with 60-90 seconds of rest. Step back until the stack never rests at the top.

Endurance

3-4 sets of 18-25 reps with 30-45 seconds of rest. Stretch the return phase before adding weight.

Common Cable Incline Bench Press Mistakes

Letting the stack touch down between reps

Stop just short of the stack so tension never resets.

Cutting the range short so the chest never lengthens

Lower under control to a real stretch before pressing back.

Easier and Harder Than Cable Incline Bench Press

Easier progression

Dumbbell Incline Alternate Press

Swap Cable Incline Bench Press For

Dumbbell One Arm Fly On Exercise Ball

Chest Dip (on Dip-pull-up Cage)

Kettlebell Extended Range One Arm Press On Floor

Cable Incline Bench Press — Frequently Asked Questions

How do you do the Cable Incline Bench Press?

Adjust the bench to a 45-degree incline. Attach the cable handles to the high pulleys. Sit on the bench facing the cable machine with your feet flat on the ground. 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 Incline Bench Press work?

The Cable Incline 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 Incline Bench Press should I do?

For muscle growth: 4-5 sets of 6-10 reps with 60-90 seconds of rest. Step back until the stack never rests at the top. Adjust the load rather than the rep target if form breaks down before the final rep.

Is the Cable Incline Bench Press good for beginners?

Not usually. The Cable Incline 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 Incline Bench Press?

Try the Dumbbell One Arm Fly On Exercise Ball, Chest Dip (on Dip-pull-up Cage) or the Kettlebell Extended Range One Arm Press On Floor. Each trains the pectorals with a similar movement pattern, so you can swap based on the equipment you have available.

Is the Cable Incline Bench Press the same as the incline cable bench press?

Yes. The Cable Incline Bench Press is also commonly called the incline cable bench press. Different gyms and training programs label it differently, but "incline cable bench press" refer to this same movement.