Cable Bench Press
Learn how to do the Cable Bench Press with proper form and technique. This cable exercise primarily targets your Pectorals, with secondary emphasis on Triceps, Shoulders.
How to Do the Cable Bench Press
Follow these steps to perform the Cable Bench Press with correct form:
- 1Adjust the cable machine to chest height and attach the handles.
- 2Stand facing away from the machine with your feet shoulder-width apart.
- 3Grasp the handles with an overhand grip and step forward to create tension in the cables.
- 4Position your feet firmly on the ground and engage your core.
- 5Bend your elbows and bring your hands to shoulder level, keeping your elbows at a 90-degree angle.
- 6Push the handles forward, extending your arms fully in front of you.
- 7Pause for a moment, then slowly reverse the movement, bringing your hands back to shoulder level.
- 8Repeat for the desired number of repetitions.
Cable Bench Press Muscles Worked
Primary
Secondary
Exercise Details
- Equipment
- cable
- Body Part
- chest
- Category
- Main
Recovery & Training Frequency
- Recommended Recovery Time
- 2–3 days
- Weekly Frequency
- 2–3 sessions per week
- Why
- Multi-joint dumbbell or cable movements targeting large muscles require 48–72 h between sessions. The lower absolute load compared to barbell variants typically reduces CNS fatigue, allowing twice-weekly frequency.
Sets & Reps by Goal
Strength
- Sets
- 3–5
- Reps
- 3–6
- Rest
- 2–3 min
Progressive overload is key — add weight when you can complete all reps with solid form.
Hypertrophy
- Sets
- 3–4
- Reps
- 8–15
- Rest
- 60–90 s
Aim for 2–3 RIR on most sets. The moderate rep range with controlled tempo maximises metabolic stress and mechanical tension.
Endurance
- Sets
- 2–3
- Reps
- 15–25
- Rest
- 30–60 s
High-rep sets at 50–60% 1RM build muscular endurance without excessive fatigue accumulation.
Which Workout Splits Include Cable Bench Press?
Based on the muscles this exercise targets, it fits naturally into these training splits and day types:
Push / Pull / Legs
Push Day
Upper / Lower
Upper Day
Full Body
Any session
Bro Split
Chest Day
Not sure which split is right for you? Cora builds personalised training plans that match your schedule and goals. Learn more about progressive overload.
Related Exercises
Frequently Asked Questions
What muscles does the Cable Bench Press work?
The Cable Bench Press primarily targets your Pectorals. Secondary muscles worked include Triceps, Shoulders. This makes it an effective exercise for developing your chest.
What equipment do I need for the Cable Bench Press?
The Cable Bench Press requires cable. Make sure your equipment is properly set up and you have enough space to perform the movement with full range of motion.
How do I perform the Cable Bench Press with proper form?
Start by Adjust the cable machine to chest height and attach the handles. Stand facing away from the machine with your feet shoulder-width apart. Grasp the handles with an overhand grip and step forward to create tension in the cables. Focus on controlled movement throughout the entire range of motion. See the full step-by-step instructions above for complete form guidance.
How often should I do the Cable Bench Press?
For most people, allow 2–3 days between sessions targeting the same muscle group. That translates to 2–3 sessions per week. Multi-joint dumbbell or cable movements targeting large muscles require 48–72 h between sessions. The lower absolute load compared to barbell variants typically reduces CNS fatigue, allowing twice-weekly frequency.
What are the best sets and reps for the Cable Bench Press?
It depends on your goal. For strength: 3–5 sets of 3–6 with 2–3 min rest. For hypertrophy (muscle growth): 3–4 sets of 8–15 with 60–90 s rest. For endurance: 2–3 sets of 15–25 with 30–60 s rest.
Which workout splits is the Cable Bench Press best for?
The Cable Bench Press fits well into the following training splits: Push / Pull / Legs (Push Day), Upper / Lower (Upper Day), Full Body (Any session), Bro Split (Chest Day). It is classified as a push, upper movement.
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