Cable Bench Press
Cable Bench Press Video Guide
The cable bench press is a compound cable chest press exercise that targets the chest muscles, primarily the pectoralis major, while also recruiting the anterior deltoids and triceps as secondary muscles. It mimics the movement of a traditional bench press but uses a cable machine with low pulleys to press handles while lying on a bench. The pec major, or pectoralis major, is the large chest muscle consisting of different muscle fibers, including the clavicular head (upper chest) which originates from the collar bone and plays a key role in upper chest development. Performed on a cable machine using dual cable pulleys, the cable bench press follows the same pressing pattern as a standard bench press, but with constant tension applied through the entire range of motion. The cable bench press can elicit higher activation in the pectoralis major and anterior deltoid muscles compared to dumbbell bench presses.
Unlike the barbell bench press or dumbbell press, the cable bench press keeps continuous resistance on the chest muscle fibres at both the bottom and top of the lift. Cable machine exercises allow for both compound movements and isolation movements, making them versatile for building muscle mass and addressing muscle imbalances. This consistent load increases muscle activation, improves chest control, and enhances mind–muscle connection while placing less stress on the shoulder joint. Unilateral cable training helps identify and correct strength or size discrepancies between sides. The exercise can be performed on a flat bench, incline bench, or in a seated position, allowing easy adjustments to emphasise the upper chest, lower chest, or mid-chest. The cable chest press can be a safer alternative to traditional free weight presses due to its controlled movement and joint-friendly nature.
Because cables provide a smoother resistance curve than free weights, the cable bench press is especially effective for muscle growth, chest development, and correcting muscle imbalances. It works well in hypertrophy-focused programs, as accessory chest work, or as a joint-friendly alternative for advanced lifters managing fatigue from heavy barbell pressing. Cable chest presses provide high levels of tension to the chest, shoulders, and triceps while also engaging the core, hips, and spinal stabilizers, and require greater core strength and rotary stability compared to most chest pressing variations. Cables allow for customizable angles to target specific areas of the chest, a greater range of motion at the top for deeper peak contraction, and freer shoulder blade movement, reducing impingement risk. Cable machines provide constant muscle tension throughout the entire range of motion, leading to increased time under tension for hypertrophy, and the cable machine's design allows for safer training to muscle failure, reducing the need for a spotter. Incorporating a cable bench press can lead to enhanced muscle activation and growth while reducing injury risk, and cables provide uniform loading throughout the movement arc, maintaining 92–97% of peak muscle activation throughout a rep. The level of constant tension involved with cable chest presses is much greater than most traditional free weight chest presses, and cable chest presses are surprisingly joint friendly, particularly on the shoulders, elbows, and wrists.
For comprehensive strength training, a combination of free weights and cable machine exercises is recommended.
How to Perform the Cable Bench Press:
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Set a flat bench between two adjustable cable pulleys or use a cable crossover machine. Attach handles and sit or lie back on the bench with feet flat and planted firmly on the floor. Bring the handles to chest height in the starting position, keeping the shoulder blades pinned down and back.
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Brace the core, maintain a shoulder-width stance with the feet, and keep wrists stacked over the elbows. Hold the handles with an overhand or neutral grip and maintain tension through the upper body. Note: Core activation is crucial for stability and safety during the cable bench press, especially to maintain posture and control throughout the movement.
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Inhale and slowly lower the handles toward the chest with a slight bend in the elbows, keeping controlled movement and constant tension through the chest muscles.
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Pause briefly at the bottom position to reinforce chest activation and stability.
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Exhale and press the handles forward by squeezing the pec muscles, extending the arms through the entire range without locking the elbows. Focusing on squeezing the chest at the top of the movement is key to build chest and maximize chest gains.
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Slowly release the handles back to the starting position under control and repeat for smooth, even reps.
GymNation Tip: To maximize effectiveness, focus on controlled movements and proper breathing during the cable chest press.
Personal Trainer Notes:
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Keep shoulder blades retracted to protect the shoulder joint
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Maintain a slight bend in the elbows to reduce joint stress
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Use controlled movements to maximise constant tension
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Keep the core tight and feet planted for full-body stability
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Adjust the bench angle to emphasise upper or lower chest development
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Alternative Chest Exercises
Barbell Decline Bench Press
The barbell decline bench press is a key bench press variation designed to emphasise the lower chest while still training the triceps brachii, anterior deltoids, and upper-body pressing muscles.
Barbell Incline Bench Press
The barbell incline bench press is one of the most effective bench press variations for building the upper chest, especially the clavicular head of the pectoralis major.
Cable Standing Fly
The cable standing fly is a highly effective chest exercise that isolates the chest muscles using constant tension from the cable machine.
Chest Dip
The chest dip is one of the most effective upper-body body-weight exercises for building the chest muscles,
Cable Bench Press FAQs
Yes. The cable bench press is a valid bench press variation performed on a cable machine using handles or bars. It closely mimics free-weight pressing while providing constant tension.
The flat or incline cable bench press is the closest equivalent. Other common variations include the seated cable press, which allows for improved isolation of the chest muscles and is ideal for those with shoulder issues, and the single arm cable press, which enhances stabilization, natural movement, and optimal muscle activation. Standing cable chest press and seated cable chest press variations are also commonly used.
Benefits include constant tension, improved muscle activation, reduced joint stress, adjustable pressing angles, and strong hypertrophy potential. The standing cable chest press is also considered one of the most functional horizontal pressing exercises due to its transferability to athletic performance.
Cables maintain resistance at the top of the movement, reduce momentum, and require more stabilisation, making lighter weights feel more challenging. The standing cable chest press, in particular, requires greater core strength and rotary stability than most chest pressing variations.
Yes. With progressive overload, sufficient volume, and full range of motion, cables can build significant chest muscle and mass.
Neither is better overall. Barbells are superior for maximal strength, while cables excel for hypertrophy, joint comfort, and controlled muscle activation.
Cable fly exercises can replace bench pressing for hypertrophy-focused chest training, but they do not fully replace barbell presses for maximal strength.
Yes. Cable exercises are highly effective for building muscle due to constant tension, adjustable resistance curves, and safer loading near failure.
General flat bench press standards:
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Beginner: 50–70 kg
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Intermediate: 80–100 kg
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Advanced: 110 kg+
Cable numbers vary and are not directly comparable to barbell lifts.
A tempo guideline: 3 seconds lowering, 3 seconds pause, 3 seconds lifting, used to increase time under tension and control.
