How to do the Cable Bench Press
Set a flat bench between two low pulleys and lie down holding a handle in each hand.
Start with the handles at chest height, elbows under your wrists and shoulder blades pinched.
Press the handles up and slightly inward until your arms are almost straight.
Lower slowly back to chest height, feeling the stretch.
Sets and reps
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Muscle growth | 3–4 | 8–12 | 1.5 min |
| Muscular endurance | 2–3 | 15–20 | 1 min |
When you hit the top of the rep range on every set, add 2.5 kg (5 lb) next session and work back up.
Starting points from training research. Stop each set 1–3 reps short of failure.
Muscles worked
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