Lie on a flat bench and press cable handles from chest level to full arm extension, primarily working the pectoral muscles.
How to do the Bench Press (Cable)#
- Lie flat on the bench and take a shoulder-width, palms-down grip on the cable handles.
- Draw your shoulder blades together and down, and set your elbows roughly between a 45° and 90° angle.
- Inhale and lower the handles in a controlled manner toward the center of your chest.
- Pause briefly at the bottom, then exhale as you press the handles upward and slightly inward, squeezing your chest at the top.
- Slowly return to the start position and repeat for the desired reps.
Muscles worked#
- Primary: Chest
- Secondary: Triceps, Front delts
Common mistakes#
- Failing to keep the shoulder blades retracted.
- Allowing the elbows to flare out past the recommended angle.
- Rushing the movement or using momentum instead of controlled reps.
- Not pausing at the bottom or omitting the chest squeeze at the top.
