Cable bench press

Chest

🔧 cable machine 🔄 Also works with resistance band ↕ Push 🏋️ kg × reps Difficulty: ● ● ● ● ● ● ● ● ● ●

Muscle outlines from Body Muscles by Ivan Vulović, Apache 2.0 — regrouped and recoloured for Muscle Train.

How to perform

Set up a flat bench between two low pulley machines with D-handle attachments. Lie on the bench, feet flat, back in contact. Grab handles with an overhand grip, starting with elbows bent at 90 degrees. Press handles upward, extending arms and keeping wrists aligned. Pause at the top, contracting chest muscles. Slowly lower handles, controlling the cables. Repeat.

Tips

Maintain a neutral spine. Squeeze chest muscles during the press. Keep elbows slightly tucked. Control both the upward and downward phases. Avoid full elbow lockout. Retract and stabilize shoulder blades.

Similar exercises

Dumbbell bench press Chest · 🔧 Dumbbells 3/10 Barbell bench press Chest, Upper arms, Shoulders · 🔧 Barbell 4/10 Smith machine bench press Chest · 🔧 smith machine 3/10 Cable machine low incline bench press Chest · 🔧 cable machine 2/10 Resistance band bench chest press Chest · 🔧 Resistance band 2/10 Resistance band bench press Upper arms, Shoulders · 🔧 resistance band, Flat Bench 2/10 Barbell bench pin press Chest · 🔧 Barbell 4/10 Ez bar bench press Upper arms, Shoulders · 🔧 EZ Bar, Flat Bench 3/10

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