How to perform Cable Incline Bench Press with proper form
Setup
- Equipment Needed: Cable machine with an adjustable incline bench.
- Bench Position: Adjust the incline bench to about 30-45 degrees.
- Cable Setup: Position the pulleys at the lowest settings on both sides of the cable machine.
Execution
- Grip the Cables: Sit on the bench, holding the cable handles with a neutral grip (palms facing each other).
- Position Yourself: Lean back on the bench, ensuring your head, shoulders, and buttocks are in contact with the surface.
- Starting Position: Pull the cables down to the sides of your chest, keeping your elbows at about a 45-degree angle to your body.
- Press: Push the handles upward in a controlled motion, extending your arms but not locking your elbows at the top.
- Return: Slowly lower the handles back to the starting position, maintaining tension in the cables.
Tips for Proper Form
- Keep your core engaged throughout the movement.
- Avoid arching your back; maintain a neutral spine.
- Ensure the movement is controlled; avoid using momentum.
- Focus on squeezing your chest at the top of the press.
Common Mistakes
- Letting the elbows flare out excessively.
- Not maintaining a stable body position.
- Using too much weight, compromising form.
Benefits
- Targets upper chest muscles effectively.
- Provides constant tension due to cable resistance.
Safety
- Use a weight that allows for proper form.
- Avoid rapid movements to reduce risk of injury.
Exercises
Arnold Press, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Arnold Press, Kettlebell
Type: Upper, Push
Target: Shoulders
Synergist: Chest, Triceps
Around The World, Dumbbell
Type: Core
Target: Shoulders, Chest
Synergist: Back
Ball Slams, Medicine Ball
Type: Core, Upper
Target: Shoulders, Back
Synergist: Chest, Abs
Battle Ropes, Bodyweight
Type: Upper, Core
Target: Shoulders
Synergist: Biceps, Forearms, Back
Behind The Neck Press, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Smith Machine
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Behind The Neck Press, Band
Type: Upper, Push
Target: Shoulders
Synergist: Triceps
Clean, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Clean and Jerk, Barbell
Type: Upper, Lower, Push
Target: Glutes, Hamstrings, Quadriceps, Back, Shoulders
Synergist: Calves, Biceps, Chest, Forearms
Deadlift High Pull, Barbell
Type: Upper, Lower, Pull
Target: Shoulders, Glutes, Quadriceps
Synergist: Hamstrings, Biceps, Forearms, Calves, Back
Face Pull, Band
Type: Upper, Pull
Target: Shoulders
Synergist: Biceps, Forearms, Back
Front Raise, Barbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Cable
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Dumbbell
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Band
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Front Raise, Bodyweight
Type: Upper, Push
Target: Shoulders
Synergist: Chest
Kettlebell Swing, Dumbbell
Type: Upper, Lower, Core
Target: Shoulders, Glutes
Synergist: Hamstrings, Chest, Calves
Kettlebell Swing, Kettlebell
Type: Upper, Lower, Core
Target: Shoulders, Glutes
Synergist: Hamstrings, Chest, Calves
Lateral Raise, Cable
Type: Upper, Push
Target: Shoulders
Synergist: Chest