Bench Press (Cable)
Trains the chest, with help from the triceps and shoulders. You need a machine. None of our programs use it yet, but you can add it to any session you build.
Free to use. The app works out every weight and times your rest.
In the programs
None of our programs use the Bench Press (Cable)
It is in the app, so you can add it to any session and log it like anything else. It is just not written into one of our 50 free programs. If you want a chest exercise that is, there are 14 on the Chest page.
Muscles worked
What Bench Press (Cable) trains
Technique
How to do the Bench Press (Cable)
- Lie on a flat bench positioned between two cable machines, with the cables set at a low position. Grasp the handles with your arms bent and hands close to your chest sides.
- Press the handles upward in an arc motion over your chest, extending your arms upward.
- Lower the handles back down to the starting position, stopping when your hands are close to your chest sides.
- Repeat the movement for the desired number of repetitions.
Form cues
Getting it right
- Exhale as you press the handles up and inhale as you lower them back down.
- Ensure your back remains flat against the bench and avoid arching your spine.
- Focus on the contraction of your chest muscles as you press the handles up.
Substitutes
Swap Bench Press (Cable) for
The app's swap picker ranks these the same way: same muscles, similar movement, similar equipment.
Let the app run the Bench Press (Cable) for you
Durata picks the weight, times your rest and adds load when you earn it. That works on any of our 50 free programs, or on a session you put together yourself.