Exercise guide · Intermediate · Compound

Cable Bench Press: How to Do It & Muscles Worked

The cable bench press is a chest exercise performed using a cable machine. It targets the pectoral muscles and also works the triceps and shoulders. The movement is similar to a traditional bench press but uses cables for constant tension throughout the range of motion.

Primary muscles
Chest
Secondary muscles
Shoulders , Triceps
Equipment
Cable
Level · type
Intermediate · Compound
Demonstration of the cable bench press
Front view: muscles worked by the cable bench press. Primary: chest. Secondary: shoulders and triceps.
Back view: muscles worked by the cable bench press. Primary: chest. Secondary: shoulders and triceps.
Primary Secondary

How to do the cable bench press

  1. Step 1: Adjust the cable machine to chest height and attach the handles.
  2. Step 2: Stand facing away from the machine with your feet shoulder-width apart.
  3. Step 3: Grasp the handles with an overhand grip and step forward to create tension in the cables.
  4. Step 4: Position your feet firmly on the ground and engage your core.
  5. Step 5: Bend your elbows and bring your hands to shoulder level, keeping your elbows at a 90-degree angle.
  6. Step 6: Push the handles forward, extending your arms fully in front of you.
  7. Step 7: Pause for a moment, then slowly reverse the movement, bringing your hands back to shoulder level.
  8. Step 8: Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the cable bench press by training goal
Goal Sets Reps Rest Effort
Strength 3–5 3–6 3–5 min 1–3 reps in reserve
Muscle growth 3–4 6–12 2–3 min 1–2 reps in reserve
Muscular endurance 2–3 12–20 1–2 min 1–3 reps in reserve

Ranges follow the ACSM position stand on progression in resistance training. Muscle grows across a wide range of loads when sets end close to failure (Schoenfeld et al., 2017), longer rests between heavy sets support strength and size (Schoenfeld et al., 2016), and stopping a rep or two short of failure works about as well as training to failure (Grgic et al., 2022). Estimate your working weights with the strength calculators.

Cable Bench Press alternatives

More exercises that train the chest as their main target:

More chest exercises

See the best chest exercises, ranked →

Sources

  1. American College of Sports Medicine. Progression models in resistance training for healthy adults. Med Sci Sports Exerc. 2009;41(3):687-708.
  2. Schoenfeld BJ, Grgic J, Ogborn D, Krieger JW. Strength and hypertrophy adaptations between low- vs. high-load resistance training. J Strength Cond Res. 2017;31(12):3508-3523.
  3. Schoenfeld BJ, Pope ZK, Benik FM, et al. Longer interset rest periods enhance muscle strength and hypertrophy in resistance-trained men. J Strength Cond Res. 2016;30(7):1805-1812.
  4. Grgic J, Schoenfeld BJ, Orazem J, Sabol F. Effects of resistance training performed to repetition failure or non-failure on muscular strength and hypertrophy: a systematic review and meta-analysis. J Sport Health Sci. 2022;11(2):202-211.

Step-by-step instructions and demonstration media are from the ExerciseDB exercise dataset.

This guide is general fitness information, not medical advice. Stop if an exercise causes pain and speak to a doctor or physiotherapist about injuries or health conditions before starting a new programme.