Cable Incline Bench Press 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Chest
Secondary Targets
Execution
Compound
Force Type
Push
Required Equipment
Cable Machine
Fitness Level
Intermediate
Variations
None
Alternatives
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The Cable Incline Bench Press is an effective exercise primarily targeting the chest, with secondary engagement of the shoulders. Performed using a cable machine, it involves adjusting the bench to a 30-45 degree incline, attaching cables at chest level, and pressing the handles forward with both hands until the arms are fully extended. This movement mimics a traditional incline bench press, but with the added benefit of constant tension from the cables, enhancing the chest contraction and improving muscle activation. The exercise helps build upper chest strength and definition while also working the deltoids for shoulder stability.
How to Perform
Set the bench to an incline between 30 to 45 degrees, ensuring it is stable and secure.
Attach a cable to each side of the machine, adjusting the height so that the handles are level with your chest.
Take a seat on the bench, ensuring your feet are flat on the floor for proper stability.
Grasp the handles firmly with both hands, engaging your core to maintain a strong posture.
Push the handles forward, extending your arms fully while keeping a slight bend in your elbows to avoid joint strain.
Slowly return the handles to the starting position, bringing them back toward your chest with control.
Continue for the desired number of repetitions, focusing on smooth, controlled movements and proper form throughout.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Keep your core engaged throughout the movement to maintain stability and prevent back arching.
Avoid locking your elbows at the top to keep constant tension on the chest muscles.
Focus on a slow, controlled lowering phase to maximize muscle activation and avoid momentum.
Keep your feet firmly planted on the ground for a stable base of support during the exercise.
Adjust the cable height to ensure proper chest alignment for optimal muscle engagement.
Maintain a slight bend in your elbows during the entire movement to protect the joints.
Focus on squeezing your chest at the top of the press to enhance muscle contraction.
Don’t let your shoulders lift excessively; keep them down and back to avoid unnecessary strain.
Use a weight that allows you to perform the exercise with proper form and control.
Vary the cable attachment (e.g., rope, single handle) to target different areas of the chest and shoulders.
How Not to Perform
Avoid Arching Your Back: Do not excessively arch your lower back during the press. This can strain your spine and reduce focus on the chest. Keep your core engaged to maintain proper posture.
Don’t Lock Your Elbows: Do not fully extend your arms and lock your elbows at the top of the movement. This removes tension from the chest and can stress the elbow joints. Keep a slight bend in your elbows at all times.
Don’t Rush the Movement: Avoid using fast, jerky motions when pressing the handles forward. This wastes energy and can lead to injury. Perform the exercise slowly and with control to maximize muscle activation.
Avoid Overextending the Range of Motion: Do not let the handles move too far past your chest when lowering them, as this can cause shoulder strain. Keep the movement within a comfortable range.
Don’t Lift Your Shoulders: Do not let your shoulders shrug or lift during the press. This can place unnecessary strain on the shoulder joints. Keep your shoulders down and back throughout the movement.
Don’t Use Too Much Weight: Avoid using a weight that is too heavy to control properly. Lifting excessively heavy weights can lead to improper form and increase the risk of injury. Choose a weight that allows for full range of motion with good control.
Avoid Excessive Elbow Flare: Do not allow your elbows to flare out too wide, as this can put undue stress on the shoulder joints. Keep your elbows at a slight angle towards your torso to maintain focus on the chest.
Don’t Bounce the Weight: Avoid bouncing the handles off your chest during the lowering phase. This wastes energy and reduces the effectiveness of the exercise. Lower the weight in a smooth and controlled manner.
Don’t Skip Proper Setup: Do not neglect to adjust the bench and cable height before starting. Incorrect setup can lead to ineffective targeting of the chest and shoulder muscles and can also increase the risk of injury.
Avoid Using Momentum: Do not rely on momentum to press the handles. Ensure the movement comes from your chest and shoulders, not from swinging or jerking the weight.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
