Bench Press (Cable)

Step-by-step instructions

Follow these cues to master proper technique and stay safe through every rep.

1. Step 1Setup
   • Adjust the cable machine to the appropriate height for your bench press.
   • Select the desired weight on the cable machine.
2. Step 2Position Yourself
   • Lie down on the bench with your back flat and feet firmly on the ground.
   • Grab the handles of the cable with both hands, ensuring your grip is shoulder-width apart.
3. Step 3Engage Your Core
   • Tighten your core muscles to stabilize your body during the lift.
   • Ensure your shoulder blades are retracted and pressed against the bench.
4. Step 4Start the Lift
   • Begin with your arms fully extended, holding the cable handles above your chest.
   • Lower the handles slowly towards your chest, keeping your elbows at a 45-degree angle.
5. Step 5Press the Handles
   • Push the handles back up to the starting position by extending your arms.
   • Focus on using your chest muscles to drive the movement.
6. Step 6Control the Movement
   • Maintain control throughout the exercise, avoiding any jerky movements.
   • Ensure that the movement is smooth and steady.
7. Step 7Repeat
   • Perform the desired number of repetitions while maintaining proper form.
   • Take brief pauses if needed, but keep your core engaged.
8. Step 8Finish the Exercise
   • After completing your reps, carefully lower the handles back to the starting position.
   • Sit up slowly and safely exit the bench.