Flat Cable Press

Chest, Front delts, TricepsCable Machine, Bench

A horizontal cable bench press for building the chest, front delts, and triceps. Cables provide constant tension unlike free weights.

How to do it

1Set a flat bench dead center between the cable stacks.

2Lie on the bench, grab the handles, and plant your feet firmly on the floor.

3Retract your shoulder blades and press the handles straight up over your mid-chest.

4Bring your hands slightly closer together at the top of the press.

5Lower the handles back down to chest level under complete control.

Common mistakes

Protracting shoulder blades at the top, compromising shoulder stability.

Flaring your elbows out at 90 degrees, stressing the shoulder joints.

Lifting your feet or glutes off the bench, losing core tension and stability.

Breathing

Exhale as you press the handles up, inhale as you control the weight back down.

This is general guidance, not a medical opinion. Listen to your body: if it hurts, stop. If you have an injury or a chronic condition, talk to a doctor first.