Instructions

1

Sit on the bench of the cable machine with back against the backrest, feet flat on the floor. Grasp the cable handles with palms facing upward and arms extended forward at chest height.

2

Adjust cable weight to appropriate resistance. Position hands with a shoulder-width grip, keeping elbows slightly in front of the body. Engage core and maintain neutral spine against backrest.

3

Slowly extend the forearms downward and forward, straightening the elbows while maintaining control of the cable weight. Lower until arms are nearly fully extended but not locked, feeling a stretch in the biceps.

4

Curl the handles back toward shoulders by flexing the elbows, keeping upper arms stationary and close to the body. Squeeze biceps at the top of the movement, then control the descent back to starting position.

PRIMARY MUSCLESBiceps Brachii

SECONDARY MUSCLESBrachialis, Brachioradialis, Anterior Deltoid

EQUIPMENTCable

DIFFICULTYBeginner

Overview

If you want to isolate and overload the Biceps Brachii, the Cable Bench Press is an excellent addition to your routine. The mechanics of this Strength exercise specifically bias the Chest, while the use of Cable allows for a smooth, natural resistance curve.

Benefits

Allows for a natural movement path that closely mimics functional daily activities.
Promotes balanced muscular development by effectively recruiting the Biceps Brachii and associated synergists.
Improves overall Chest stability and proprioception during heavy loads.

Common Mistakes

Using excessive momentum to swing the Cable rather than controlling the eccentric phase.
Losing core tension, leading to poor spinal alignment and reduced power output.
Rushing the repetition tempo instead of focusing on the mind-muscle connection with the Chest.

Pro Tips

Keep your breathing rhythmic: exhale sharply on the concentric push/pull, and inhale smoothly on the way down.

Muscle Anatomy

The primary driver is the Biceps Brachii. However, the movement also recruits Brachialis, Brachioradialis, Anterior Deltoid to maintain control of the Cable.

Exercise Variations

Dumbbell Cable Bench Press
Cable Cable Bench Press
Banded Cable Bench Press

Cable Bench Press