Cable Bench Press

A bench-supported cable press that trains the chest and triceps with smooth, constant tension through the full press.

Chest Cable Strength

Video

Silent, looping, the whole movement.

Body map

FRONT

BACK

Primary

Mid chest

Secondary

Triceps

Step by step

Place a flat bench between two cable stations and set both pulleys to the lowest position with single handles.
Lie back on the bench and press both handles up so your arms are extended directly over your chest.
Lower the handles to chest level with the elbows tracking at about 60 to 75 degrees from your torso.
Pause briefly at the bottom with a deep chest stretch and a tight upper back pressed into the bench.
Press both handles back up in a slight arc until they meet above your chest at full arm extension.
Squeeze the chest at the top and repeat for 8 to 12 controlled reps.

Log your sets. After a few weeks you will see whether it is moving. Free.