What muscles does Bench Press (Cable) work?

The Bench Press (Cable) primarily targets the Chest, specifically the Upper Chest, Lower Chest. It also engages secondary muscles including Shoulders, Triceps.

How often should I do Bench Press (Cable)?

For optimal results, include Bench Press (Cable) in your routine 1-2 times per week, allowing at least 48-72 hours of recovery between sessions targeting the same muscle groups. Adjust frequency based on your training experience, recovery capacity, and overall workout program.

What equipment do I need for Bench Press (Cable)?

To perform Bench Press (Cable), you will need cable. Make sure to select appropriate weight and equipment that allows you to maintain proper form throughout the exercise.

Is Bench Press (Cable) suitable for beginners?

Yes, beginners can perform Bench Press (Cable) with proper instruction and appropriate modifications. Start with lighter resistance or bodyweight variations, focus on mastering proper form, and gradually increase intensity as your strength and technique improve.

Can I do Bench Press (Cable) at home?

Bench Press (Cable) requires cable, which is typically found in a gym setting. However, you may be able to adapt the exercise with alternative equipment available at home.

Bench Press (Cable)

Learn how to do the Bench Press (Cable) with proper form, setup, and execution.

This cable movement primarily targets chest, including upper chest, lower chest.

How to Perform Bench Press (Cable)

1
Attach two single handles to the low pulleys of a cable machine and place a flat bench in the middle.
2
Grab one handle in each hand and lie back on the bench with your feet flat on the floor.
3
Hold the handles at chest level with your palms facing forward.
4
Retract your shoulder blades, engage your abs, and take a breath.
5
Press both handles upward until your arms are fully extended, squeezing your chest at the top and exhale.
6
Slowly lower back to the starting position and breathe in.
7
Repeat for the desired number of repetitions.

Training Guidelines

The targets below are general guidelines. Adjust volume and intensity based on your experience, recovery, and goals. If you track effort, aim for most working sets around RPE 7–9.