Cable Bench Press
Expert Advice
Maintain a slight arch in your lower back and keep your feet planted on the floor for stability and power.
How-to-do Steps
- Lie on a flat bench positioned between two cable towers.
- Grab the handles with a grip slightly wider than shoulder-width.
- Press the handles up until your arms are fully extended.
- Slowly lower the handles back down to chest level.
- Repeat for the desired number of repetitions.
Track Cable Bench Press in FitAI
Log your sets, reps, and weights automatically. Get AI-powered progressive overload recommendations and form feedback — personalized to your training history.
Muscles Worked
Cable Bench Press primarily targets the Chest, with Strength mechanics using Cable. Understanding muscle activation patterns helps you focus on proper engagement and maximize training effectiveness.
Primary
Chest50%
Secondary
Shoulders30%
Triceps20%
Equipment
Cable
Exercise Type
Strength
Sets & Reps Guidance
Beginner3 x 10-12
Intermediate4 x 8-10
Advanced4 x 6-8
Frequently Asked Questions
What muscles does Cable Bench Press work?
Cable Bench Press primarily targets the Chest. Secondary muscles involved include Shoulders, Triceps. It is classified as a Strength exercise performed with Cable.
How many sets and reps should I do for Cable Bench Press?
For beginners, start with 3 sets of 10-12. Intermediate lifters can do 4 sets of 8-10. Advanced athletes can push to 4 sets of 6-8. Adjust based on your goals and recovery capacity.
Is Cable Bench Press suitable for beginners?
Cable Bench Press is rated as intermediate difficulty. Beginners may want to start with lighter loads or simpler variations and progress to this exercise as their strength and coordination improve.
