# Cable Bench Press

A flat-bench chest press with a cable handle in each hand, lying between the two towers of a cable machine. Trains the chest, front delts, and triceps, with the cables keeping tension on the chest through the whole press.

- Intermediate · Compound
- Equipment: Cable machine, Flat bench
- HD video: https://media.seto.fit/exercises/cable-bench-fly-press/video/male.mp4
- HTML: https://seto.fit/exercises/cable-bench-press/

## Muscles worked

- Mid chest: 9/10
- Front delts: 6/10
- Triceps: 6/10
- Upper chest: 5/10
- Rotator Cuff: 3/10

## How to do the Cable Bench Press

1. Lie on the bench between the towers, a handle in each hand.
2. Start with the handles beside your chest, elbows slightly below the bench.
3. Press the handles up until your arms are straight over your shoulders.
4. Lower slowly along the same path, keeping your back against the bench.

### Full technique — 7 steps

1. Set both pulleys at about bench height and place a flat bench lengthwise, centered between the towers.
2. Take a single handle in each hand, lie back, and plant your feet flat on the floor.
3. Start with the handles beside your chest, elbows bent and slightly below the bench.
4. Tighten your stomach and keep your shoulder blades pulled back into the bench.
5. Press the handles up until your arms are fully extended over your shoulders, hands about shoulder-width apart.
6. Lower the handles along the same path until your elbows drop slightly below the bench.
7. Finish with elbows extended over shoulders without letting the shoulders roll forward.

## Common mistakes

- Elbows flaring too wide
- Turning it into a fly
- Uneven arm extension between sides
- Lifting hips off the bench
- Cutting the bottom range short

## Form cues

- Plant feet hard
- Keep wrists over elbows
- Lower beside the chest
- Don't roll shoulders forward

## How much to do

- **Strength** (good fit): 3–4 sets of 5–8 reps · rest 2 min · 2 reps in reserve · lower 2 s, lift 1 s
- **Muscle growth** (best fit): 3–4 sets of 8–12 reps · rest 1 min 15 s · 2–3 reps in reserve · lower 2 s, lift 1 s, pause 1 s
- **Endurance** (good fit): 2–3 sets of 15–20 reps · rest 1 min · 3–4 reps in reserve · lower 2 s, lift 1 s

Reps in reserve: how many more you could still do when you end the set.

## Substitutes by equipment

Same muscles, same movement — pick the version you have the gear for.

- **Dumbbells**: [Alternating Dumbbell Bench Press](https://seto.fit/exercises/alternating-dumbbell-bench-press/), [Single Arm Dumbbell Bench Press](https://seto.fit/exercises/single-arm-dumbbell-bench-press/)
- **Barbell**: [Barbell Spoto Press](https://seto.fit/exercises/barbell-spoto-press/), [Barbell Larsen Press](https://seto.fit/exercises/barbell-larsen-press/)
- **Suspension trainer**: [Suspension Trainer Decline Push-Up](https://seto.fit/exercises/suspension-trainer-decline-push-up/), [Suspension Trainer Push-Up with Rotation](https://seto.fit/exercises/suspension-trainer-push-up-with-rotation/)
- **No equipment**: [Wall Decline Push-Up](https://seto.fit/exercises/wall-decline-push-up/), [Outdoor Chest Press](https://seto.fit/exercises/outdoor-chest-press/)

## Where to start and where to go next

Same muscles, same movement. Too hard for now — step down; once it gets easy — step up.

- Easier: [Push-Up](https://seto.fit/exercises/push-up/) — 64% of bodyweight
- Easier: [Dumbbell Bench Press](https://seto.fit/exercises/dumbbell-bench-press/) — Beginner
- **This exercise: Cable Bench Press — Intermediate**
- Harder: [Barbell Floor Press](https://seto.fit/exercises/floor-press-barbell/) — Intermediate
- Harder: [Barbell Bench Press](https://seto.fit/exercises/barbell-bench-press/) — Intermediate

## Quick answers

### What muscles does the Cable Bench Press work?

Primary: Mid chest 9/10. Also works: Front delts 6/10, Triceps 6/10, Upper chest 5/10, Rotator Cuff 3/10.

### Which joints does the Cable Bench Press load?

Shoulder: moderate, Elbow: low, Wrist: low. Shoulder — lighter options: Resistance Band Standing Chest Press, Resistance Band Chest Press, Alternating Resistance Band High-to-Low Chest Press.

### When should I do the Cable Bench Press in a workout?

Second big lift. Goes after the main lift, while there is still energy for heavy work. ≈ 9 min with rest.

### How many sets and reps of the Cable Bench Press?

Strength: 3–4 sets of 5–8 reps, rest 2 min, 2 reps in reserve. Muscle growth: 3–4 sets of 8–12 reps, rest 1 min 15 s, 2–3 reps in reserve. Endurance: 2–3 sets of 15–20 reps, rest 1 min, 3–4 reps in reserve.

### What can I do instead of the Cable Bench Press?

Dumbbells: Alternating Dumbbell Bench Press, Single Arm Dumbbell Bench Press. Barbell: Barbell Spoto Press, Barbell Larsen Press. Suspension trainer: Suspension Trainer Decline Push-Up, Suspension Trainer Push-Up with Rotation. No equipment: Wall Decline Push-Up, Outdoor Chest Press.

### What is an easier version of the Cable Bench Press?

Dumbbell Bench Press (Beginner), Push-Up (64% of bodyweight).

### What is a harder version of the Cable Bench Press?

Barbell Floor Press (Intermediate), Barbell Bench Press (Intermediate).

How we rate exercises: https://seto.fit/guides/methodology/

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