Exercise guide · Intermediate · Compound

Seated Cable Incline Bench Press: How to Do It & Muscles Worked

The cable incline bench press is a chest exercise performed on an incline bench using cable handles. It targets the upper pectorals and also works the deltoids and triceps. The cable resistance provides constant tension throughout the movement, making it effective for building strength and muscle in the upper chest.

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

How to do the seated cable incline bench press

  1. Step 1: Adjust the bench to a 45-degree incline.
  2. Step 2: Attach the cable handles to the high pulleys.
  3. Step 3: Sit on the bench facing the cable machine with your feet flat on the ground.
  4. Step 4: Grasp the handles with an overhand grip and bring them to shoulder height.
  5. Step 5: Push the handles forward and upward until your arms are fully extended.
  6. Step 6: Pause for a moment, then slowly lower the handles back to the starting position.
  7. Step 7: seated variation Repeat for the desired number of repetitions.

Sets, reps and programming

Suggested sets, reps and rest for the seated cable incline 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.

Seated Cable Incline Bench Press alternatives

More exercises that train the chest as their main target:

More chest exercises

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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.