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Cable Incline Bench Press animation

How to do the Cable Incline Bench Press

ChestCableBeginner

The cable incline bench press keeps constant tension on your upper chest throughout the entire range of motion, something a barbell simply cannot replicate. Master this movement and you will build fuller, more developed pecs from the collarbone down.

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Muscles worked

Primary
Pectorals (chest)
Secondary
Front deltsTriceps

Step-by-step

  1. Set both pulleys to the lowest position, then lie back on a bench inclined between 30 and 45 degrees with a handle in each hand at chest level.
  2. Press the handles upward and inward in a controlled arc until your arms are fully extended and the handles nearly meet above your upper chest.
  3. Pause briefly at the top to squeeze the pecs, then lower the handles slowly back to chest level feeling the stretch in your upper chest.
  4. Keep your feet flat on the floor, shoulder blades pinched together, and a slight natural arch in your lower back throughout every rep.

Common mistakes

  • Letting the elbows flare out past 75 degrees, which shifts stress to your shoulders and rotator cuff, so keep elbows at roughly a 60 degree angle from your torso.
  • Rushing the eccentric or lowering phase and losing cable tension, which cuts your muscle stimulus in half, so take at least two full seconds to lower the handles.
  • Setting the bench angle too steep above 45 degrees, which turns the movement into a shoulder press, so keep the incline moderate to keep the focus on the upper chest.

Pro tip — As you press, think about driving your hands toward each other rather than simply pushing forward, this active adduction cue dramatically increases upper pec fiber recruitment even though the handles never fully touch.

Sets & reps by goal

Build muscle3–4 sets × 6–10 reps
Get stronger4–5 sets × 3–6 reps
Lose fat / tone3 sets × 10–12 reps

Rest: 2–3 min between sets (60–90s on lighter days).

More Chest exercises

Barbell Bench PressBarbell Bench PressBarbell Decline Bench PressBarbell Decline Bench PressBarbell Decline Wide Grip PressBarbell Decline Wide Grip PressBarbell Front Raise And PulloverBarbell Front Raise And PulloverBarbell Incline Bench PressBarbell Incline Bench PressCable Bench PressCable Bench Press
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