Incline Cable Press

How to Perform the Incline Cable Press

Set an adjustable bench to a 30-45 degree incline and position it between two cable pulleys set at the lowest position.
Attach D-handles to both cables and sit on the bench, grasping a handle in each hand.
Start with the handles at chest level, palms facing forward, and your elbows bent at roughly 90 degrees.
Press the handles upward and together, extending your arms above your upper chest while squeezing the pecs.
Bring the handles together at the top of the movement, touching or nearly touching above your chest.
Hold the contraction for a brief moment, then slowly lower the handles back to the starting position at chest level.
Keep your back pressed against the bench and your feet flat on the floor throughout the movement.

Setting the bench angle too steep

Use a 30-45 degree angle. Too steep shifts the emphasis to the shoulders rather than the upper chest.

Not bringing the handles together at the top

Converge the handles at the top to maximize upper chest contraction. This is a key advantage cables offer over barbells.

Losing tension at the bottom of the movement

Maintain cable tension throughout — do not let the weight stack rest between reps.

✓Provides constant tension on the upper chest throughout the entire range of motion.
✓Allows a convergent pressing path that dumbbells and barbells cannot replicate.
✓Easier on the shoulder joints than heavy barbell incline pressing.

●Cables provide constant tension throughout the range of motion, unlike dumbbells where tension decreases at the top.
●Slightly angle the bench to find the sweet spot that best activates your upper chest.
●Squeeze the handles together hard at the top for a peak contraction.

Strength

4-5 sets of 5-8 reps at 75-85% 1RM

Hypertrophy

3-4 sets of 10-12 reps at 65-75% 1RM

Endurance

2-3 sets of 15-20 reps at 50-60% 1RM

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