Cable Bench Press

Setup

1. 01Place a flat bench centered between two cable columns with the pulleys set at their lowest position.
2. 02Attach single-grip handles to both pulleys.
3. 03Grab the handles, lie back on the bench, and plant both feet firmly.
4. 04Pull the shoulder blades together and down against the bench before the first rep.

Execution

1. 01Start with the handles at chest level, elbows angled roughly 45 to 70 degrees from the torso.
2. 02Press both handles up and slightly inward until the arms are extended over the shoulders.
3. 03Squeeze the chest briefly at the top without letting the shoulders rise off the bench.
4. 04Lower under control until the hands reach chest level and a stretch is felt across the pecs.

Checkpoints

• -Cables stay tensioned through the entire rep, including at lockout.
• -Shoulder blades stay pinned to the bench.
• -Wrists stay stacked over elbows on the way up.
• -Both handles travel at the same speed with no torso twist.

Common mistakes

• -Letting the handles crash back toward the pulleys instead of controlling the eccentric.
• -Flaring the elbows straight out to the sides.
• -Setting the bench off-center so the two cables pull unevenly.
• -Turning the press into a fly by keeping the elbows locked.