The Cable Bench Press is a beginner-friendly cable strength exercise that targets the chest, with the triceps working alongside. Here's how to do it right — and what to stop doing.
Primary musclesChest
Secondary musclesTriceps
EquipmentCable
LevelBeginner
TypeStrength
3D demo in the EGON app
01 Execution
How to do the Cable Bench Press
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.
02 The payoff
Why it earns its spot
Builds chest and triceps strength with smooth, constant tension.
Removes the lockout dead spot found in barbell pressing.
Allows independent arm work to expose and fix side-to-side imbalances.
03 Don't do this
Common mistakes
Letting the elbows flare wide to 90 degrees, which strains the front shoulders and reduces chest engagement.
Pressing the handles in different paths, causing one side to dominate and creating uneven loading.
Cutting the lockout short, missing the chest-squeeze position at the top of the press.
Lifting the head or hips off the bench for leverage, which destabilizes the press.
EGON Put it on record
Track it in EGON.
Log every set of the Cable Bench Press, get your PRs detected automatically, earn aura for the work — and climb five leagues of statues, from Stone to Ego.
