Cable Incline Bench Press

Muscles worked

Setup

1. Place an incline bench set to a 30-45 degree angle centered between two low cable pulleys.
2. Grab the handles with an overhand grip and sit back firmly, ensuring your spine is neutral.
3. Plant your feet flat on the floor to create a stable base and drive your heels down.
4. Position the handles at the sides of your mid-chest with your elbows tucked at a 45-degree angle from your torso.

How to do it

1. Exhale and press the handles upward and slightly inward toward the midline of your body until your arms are fully extended.
2. Squeeze your upper chest muscles at the peak of the movement for one second.
3. Inhale and slowly lower the handles back to the starting position using a controlled 2-3 second eccentric phase.
4. Maintain a smooth, rhythmic tempo, avoiding any bouncing at the bottom of the rep.

Form checklist

• Keep your shoulder blades retracted and depressed into the bench throughout the set.
• Ensure your wrists stay stacked directly over your elbows to prevent joint strain.
• Maintain a slight, natural arch in the lower back without lifting your glutes off the bench.
• Stop the descent when you feel a deep stretch in the chest, typically when handles are level with your torso.

Pro tips

• Focus on 'driving your biceps toward your sternum' at the top of the movement to maximize pectoral shortening.
• Adjust the pulley height slightly above the floor to find the line of pull that best aligns with your upper chest fibers.

Make it harder

• Implement a 3-second pause at the bottom of each rep to eliminate momentum and increase mechanical tension.
• Perform a '1.5 rep' style where you go all the way down, halfway up, back down, and then all the way up.

Frequently asked

What muscles does the cable incline bench press work?

The cable incline bench press primarily targets the pectorals, and also works the abs and serratus anterior as secondary muscles.

What equipment do you need for the cable incline bench press?

The cable incline bench press uses cable.

Is the cable incline bench press good for beginners?

The cable incline bench press is rated intermediate. Build a base with simpler variations first, then progress to it with light load and strict form.

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