Cable Bench Press

A lying press with cables: constant tension and a different resistance curve from the barbell.

• Compound
• Cable
• Beginner

How to do it

• Lying between low pulleys, retract your shoulder blades
• Lower your hands to the sides of your chest
• Press bringing them together at the top

Sets, reps and tempo

Ranges: 8–12 reps · 1–3 RIR

Tempo: Lower for 2–3 s into the stretch and press with intent

Common mistakes

• Losing your scapular retraction
• Bouncing off your chest

Muscles worked

Primary

• Chest

Secondary

• Triceps
• Shoulders

Alternatives

• Bench press
• Chest Press Machine