cable bench press
cable bench press is a common strength training exercise. Below are form tips, steps, and demos.
Steps
Step 1
Adjust the cable machine to chest height and attach the handles.
Step 2
Stand facing away from the machine with your feet shoulder-width apart.
Step 3
Grasp the handles with an overhand grip and step forward to create tension in the cables.
Step 4
Position your feet firmly on the ground and engage your core.
Step 5
Bend your elbows and bring your hands to shoulder level, keeping your elbows at a 90-degree angle.
Step 6
Push the handles forward, extending your arms fully in front of you.
Step 7
Pause for a moment, then slowly reverse the movement, bringing your hands back to shoulder level.
Muscles & body parts
Primary muscles
Secondary muscles
Primary body parts
Common mistakes & warnings
Form & control
Avoid momentum and excessive swing; keep core stable; match breath to movement; control the eccentric phase.
Control breathing and core; keep a steady tempo.
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