How to perform Cable Bench Press with proper form

Setup

  1. Equipment: Use a cable machine with adjustable pulleys.
  2. Bench Positioning: Place a flat bench in the middle of the cable machine.
  3. Pulley Adjustment: Set the cable pulleys to the lowest position.

Execution

  1. Grip the Handles: Stand facing away from the machine. Grab the cable handles with an overhand grip (palms facing away) or underhand grip (palms facing you), depending on your preference.
  2. Lying Position: Lie down on the bench with your feet flat on the floor. Position the handles at chest level, elbows bent at about 90 degrees.
  3. Starting Position: Keep your shoulder blades retracted and your back flat against the bench.
  4. Press Upwards: Extend your arms straight up while keeping a slight bend in the elbows; this prevents locking out your joints.
  5. Control the Descent: Slowly lower the handles back to the starting position while maintaining tension in your chest muscles.

Tips

  • Breathing: Exhale while pressing up and inhale while lowering.
  • Elbow Position: Keep your elbows at an angle of about 45 degrees to your body to avoid shoulder strain.
  • Core Engagement: Maintain tension in your core for stability throughout the movement.

Common Mistakes

  • Overextending: Avoid locking your elbows at the top of the press.
  • Arching the Back: Keep your back flat against the bench to protect your lower back.
  • Rushing the Movement: Focus on controlled movements to maximize efficiency and minimize injury risk.