How to perform Cable Bench Press with proper form
Setup
- Equipment: Use a cable machine with adjustable pulleys.
- Bench Positioning: Place a flat bench in the middle of the cable machine.
- Pulley Adjustment: Set the cable pulleys to the lowest position.
Execution
- Grip the Handles: Stand facing away from the machine. Grab the cable handles with an overhand grip (palms facing away) or underhand grip (palms facing you), depending on your preference.
- Lying Position: Lie down on the bench with your feet flat on the floor. Position the handles at chest level, elbows bent at about 90 degrees.
- Starting Position: Keep your shoulder blades retracted and your back flat against the bench.
- Press Upwards: Extend your arms straight up while keeping a slight bend in the elbows; this prevents locking out your joints.
- Control the Descent: Slowly lower the handles back to the starting position while maintaining tension in your chest muscles.
Tips
- Breathing: Exhale while pressing up and inhale while lowering.
- Elbow Position: Keep your elbows at an angle of about 45 degrees to your body to avoid shoulder strain.
- Core Engagement: Maintain tension in your core for stability throughout the movement.
Common Mistakes
- Overextending: Avoid locking your elbows at the top of the press.
- Arching the Back: Keep your back flat against the bench to protect your lower back.
- Rushing the Movement: Focus on controlled movements to maximize efficiency and minimize injury risk.
Exercises
Arnold Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Arnold Press, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Behind The Neck Press, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Smith Machine
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Band
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Bench Dip, Bodyweight
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Back, Chest
Bench Press, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Cable
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Dumbbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Band
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press, Kettlebell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press Close Grip, Barbell
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest
Bench Press Close Grip, Smith Machine
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest
Bench Press Close Grip, EZ Bar
Type: Upper, Push
Target: Triceps
Synergist: Shoulders, Chest
Bench Press Wide Grip, Barbell
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Bench Press Wide Grip, Smith Machine
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Triceps
Cable Kickback, Cable
Type: Upper, Push
Target: Triceps
Chest Dip, Bodyweight
Type: Upper, Push
Target: Chest
Synergist: Shoulders, Back, Triceps
Chest Fly, Barbell
Type: Upper, Push
Target: Chest
Synergist: Biceps, Shoulders