Bench Press (Cable)
Weight & Reps
Details
NameBench Press (Cable)
EquipmentCable
Primary MuscleChest
Auxiliary MusclesShoulders, Triceps
Instructions
- 1Place a flat gym bench in the middle of a double cable machine.
- 2Adjust the load on both weight stacks, position the pulleys low, and attach handles.
- 3Take hold of both handles and sit on the bench while keeping your arms close to your body.
- 4Lie back carefully and bring your arms to your sides without flaring your elbows.
- 5Draw your shoulders back, brace your core, and inhale.
- 6Push both handles up and in, tapping your knuckles at the top while exhaling.
- 7Lower the weights carefully until your elbows are at torso level, and inhale.
- 8Once finished, bring your arms in, get up slowly, and release both handles.