Cable Incline Bench Press
Learn how to do the Cable Incline Bench Press with proper form and technique. This cable exercise primarily targets your Pectorals, with secondary emphasis on Deltoids, Triceps.
How to Do the Cable Incline Bench Press
Follow these steps to perform the Cable Incline Bench Press with correct form:
- 1Adjust the bench to a 45-degree incline.
- 2Attach the cable handles to the high pulleys.
- 3Sit on the bench facing the cable machine with your feet flat on the ground.
- 4Grasp the handles with an overhand grip and bring them to shoulder height.
- 5Push the handles forward and upward until your arms are fully extended.
- 6Pause for a moment, then slowly lower the handles back to the starting position.
- 7Repeat for the desired number of repetitions.
Cable Incline 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 Incline 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 Incline Bench Press work?
The Cable Incline Bench Press primarily targets your Pectorals. Secondary muscles worked include Deltoids, Triceps. This makes it an effective exercise for developing your chest.
What equipment do I need for the Cable Incline Bench Press?
The Cable Incline 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 Incline Bench Press with proper form?
Start by Adjust the bench to a 45-degree incline. Attach the cable handles to the high pulleys. Sit on the bench facing the cable machine with your feet flat on the ground. 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 Incline 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 Incline 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 Incline Bench Press best for?
The Cable Incline 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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