Eagle
Fitness
Bench Press (Cable)
The cable bench press is a versatile upper body exercise that targets the chest, triceps, and shoulders. Using cables allows for constant tension throughout the movement, enhancing muscle activation and promoting balanced muscle development. This exercise helps build strength, stability, and muscle mass in the pectoral muscles, making it a valuable addition to any upper body workout routine.
Primary Muscle Group
Type of Weight
Chest
Cable
1. Setup: Position an adjustable bench between two cable machines set at a low position. Attach handles to the cables.
2. Grip: Lie on the bench and grasp the handles with an overhand grip, arms extended and slightly wider than shoulder-width apart.
3. Starting Position: Engage your core, keep your back flat against the bench, and ensure your feet are planted firmly on the floor.
4. Execution: Press the handles upward by extending your arms fully, bringing the handles together above your chest. Keep the movement controlled and steady.
5. Return: Slowly lower the handles back to the starting position with your elbows bent at about 90 degrees. Repeat for the desired number of reps.
Diagram of the muscles activated:
