How to do a cable bench press

Setup:

1. Bench and Cables: Lie on a flat bench between two dual-cable pulley stations. Adjust the cables to a low setting and attach a D-handle to each side.
2. Grip: Grasp a D-handle in each hand with a neutral grip (palms facing each other).
3. Starting Position: Extend your arms out to the sides, holding the handles directly above your shoulders with a slight bend in your elbows.

The Lift:

1. Lower the Handles: Inhale and slowly lower the handles towards your chest, keeping your elbows at a 45-degree angle from your body.
2. Touch and Pause (Optional): You can lightly touch the handles to your chest, but this isn't mandatory.
3. Press Upward: Exhale and press the handles back to the starting position, extending your arms. Avoid locking out your elbows.

Tips:

• Chest Engagement: Focus on contracting your chest muscles throughout the movement.
• Slow and Controlled: Avoid using momentum. Perform each repetition with a controlled tempo.
• Variations: You can change the angle of the press by adjusting the height of the cables, or by using an incline or decline bench.