How to perform Cable Bench Press with proper form

Setup

1. Equipment: Use a cable machine with adjustable pulleys.
2. Bench Positioning: Place a flat bench in the middle of the cable machine.
3. Pulley Adjustment: Set the cable pulleys to the lowest position.

Execution

1. 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.
2. 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.
3. Starting Position: Keep your shoulder blades retracted and your back flat against the bench.
4. Press Upwards: Extend your arms straight up while keeping a slight bend in the elbows; this prevents locking out your joints.
5. 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.