Bench Press (Cable)
Complete guide to Bench Press (Cable). Learn proper form, technique, and execution. Targets Chest — Upper Chest, Lower Chest. Requires cable. Step-by-step instructions and expert tips.
How to Perform Bench Press (Cable)
Attach two single handles to the low pulleys of a cable machine and place a flat bench in the middle.
Grab one handle in each hand and lie back on the bench with your feet flat on the floor.
Hold the handles at chest level with your palms facing forward.
Retract your shoulder blades, engage your abs, and take a breath.
Press both handles upward until your arms are fully extended, squeezing your chest at the top and exhale.
Slowly lower back to the starting position and breathe in.
Repeat for the desired number of repetitions.
Training Guidelines
These are general guidelines. Adjust volume and intensity based on your experience and goals.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 3–5 | 4–6 | 2–3 min |
| Muscle Growth | 3–4 | 8–12 | 60–90 sec |
| Endurance | 2–3 | 15–20 | 30–60 sec |
| Beginner | 2–3 | 10–15 | 60–90 sec |