Bench press with cable

Exercise overview

Primary muscle group: Chest

Exercise type: Cable

Exercise goal: Strength

Key metric: Weight

Average per rep (kg)*: 64

Average per rep (lbs)*: 142

Weight counts twice!

Description: Place a flat bench between two low cable pulleys. Grasp both handles and then lie on your back on the bench. Place your feet flat on the floor. Position the handles to the sides of your chest, with your elbows flexed and slightly tucked into your body. Exhale as you press the handles upward and inward until they nearly touch at the top of the movement above your head. Inhale as you lower the handles towards the starting position until you feel a mild stretch in your chest and shoulders. You have completed your first repetition. Repeat the motion in a controlled way and count your reps.

Exercise ID: 00019

Community rating:

*Remark: The average values are calculated based on exercise data from the Blaze community. For more statistics and analysis, please download the Blaze app.

Exercise tips and tricks

Adjust Cable Height: Ensure the cables are at the same height as your chest when you’re lying on the bench. Proper alignment helps target the chest muscles more effectively.
Use a Moderate Weight: Start with a weight that you can comfortably control. Focus on technique rather than loading up too much weight, especially if you're new to this exercise.
Controlled Movements: Perform each rep slowly and steadily. Avoid jerky movements to maintain constant tension on your chest muscles throughout the exercise.
Squeeze at the Top: When you bring the cables together, pause briefly and squeeze your chest muscles for maximum contraction. This can enhance muscle engagement.
Breathing Technique: Inhale as you lower the cables to your chest, and exhale as you press them back up. Proper breathing can help maintain stability and strength through each rep.
Bench Position: Ensure your bench is flat and stable before you start. An unstable bench can compromise your form and increase the risk of injury.
Neutral Grip: Maintain a neutral grip (palms facing each other). This can reduce stress on the wrists and engage your chest muscles more efficiently.
Foot Position: Keep your feet flat on the ground for added stability. This helps maintain a strong base and supports better overall form.
Avoid Locking Elbows: When you press the cables up, avoid locking your elbows fully. Keeping a slight bend can keep constant tension on your chest muscles.
Consistency: Incorporate this exercise regularly into your workout routine. Consistency is key to building strength and muscle mass over time.
Listen to Your Body: Pay attention to any discomfort or pain. If something doesn’t feel right, reassess your form or reduce the weight to prevent injury.

Exercise overview

Exercise tips and tricks

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