Incline 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, typically at the lowest setting for incline bench press.
   • Select the desired weight on the cable stack.
2. Step 2Position the Bench
   • Set an adjustable bench to an incline of about 30 to 45 degrees.
   • Position the bench in the middle of the cable machine, ensuring that the cables are aligned with your chest.
3. Step 3Grab the Handles
   • Sit on the bench and grab the handles attached to the cables with an overhand grip.
   • Ensure your hands are positioned slightly wider than shoulder-width apart.
4. Step 4Position Your Body
   • Lie back on the bench, keeping your feet flat on the ground for stability.
   • Retract your shoulder blades and engage your core to maintain a stable position.
5. Step 5Lift the Handles
   • Press the handles upward, extending your arms fully while keeping a slight bend in your elbows.
   • Focus on pushing through your chest and not locking your elbows at the top.
6. Step 6Lower the Handles
   • Slowly lower the handles back down to the starting position, controlling the movement.
   • Ensure that your elbows are at about a 45-degree angle from your body as you lower the handles.
7. Step 7Repeat
   • Perform the desired number of repetitions, maintaining proper form throughout each rep.
8. Step 8Finish the Exercise
   • After completing your reps, carefully place the handles back on the machine.
   • Sit up and stand, ensuring to maintain good posture as you exit the bench.