Bench Press

Cable Bench Press Exercise

Target Muscle: General or Pectoralis Major, Sternal (Chest)

Workout Mechanics: Compound | Workout Force: Push Exercise | Utility: Basic or Auxiliary

Stablizer Muscle: Biceps Brachii, Short Head

Synergists: Pectoralis Major, Clavicular, Deltoid, Anterior, Triceps Brachii

Bench Press Instructions

Bench Press Technique

Lie on bench and grasp stirrups attached to low cable pulley on each side. Position stirrups out to each side of chest with bent arm under each wrist.

Bench Press Form

Push stirrups up over each shoulder until arms are straight and parallel to one another. Return stirrups to original position, until a slight stretch is felt in shoulders our chest. Repeat.

Stirrup should follow slight arch pattern, above upper arm between elbow and chest at bottom, traveling inward over each shoulder at top.

Related Cable Exercises
1. Chest Dip
2. Chest Press
3. Chest Press, One Arm
4. Chest Press, Twisting
5. Decline Chest Press
6. Decline Chest Press, Standing
7. Decline Fly
8. Lying Fly
9. Seated Fly
10. Standing Fly