Cable Bench Press

Cable Bench Press

The Cable Bench Press is an innovative variation of the classic bench press that uses a cable machine. This exercise provides constant tension throughout the movement, targeting the chest muscles more effectively while also engaging the triceps and shoulders.

How to do Cable Bench Press

1. Setup: Position a flat bench in between the cable machine. Attach a handle to each of the low pulleys.
2. Lie on the Bench: Lie flat on the bench, feet firmly planted on the ground. Grab the handles with each hand.
3. Starting Position: With your arms extended, hold the handles directly above your chest. Your palms should face forward.
4. Lower the Handles: Slowly lower the handles towards your chest by bending your elbows. Keep your movements controlled.
5. Press Up: Push the handles back to the starting position, extending your arms fully.

Form Tips

• Controlled Movements: Lower and lift the handles in a controlled manner to maintain tension on the chest muscles.
• Keep Elbows Aligned: Your elbows should be in line with your wrists throughout the exercise.
• Stable Core: Engage your core throughout the movement for better stability and to protect your spine.
• Breathe Properly: Exhale as you push the handles up and inhale as you lower them.

Primary Muscles Targeted

• Chest (Pectorals): The primary muscle group targeted, especially during the pressing phase.
• Triceps: Engaged significantly when extending the arms.
• Anterior Deltoids (Front Shoulders): Involved in the pressing movement.

Secondary Muscles Targeted

• Core Muscles: The abs and obliques are engaged to stabilize your body on the bench.
• Rotator Cuff: Provides stability to the shoulder joint throughout the movement.