Incline Cable Press
Muscles worked
Instructions
- 1Adjust the weight to an appropriate amount and be seated, grasping the handles. Your upper arms should be about 45 degrees to the body, with your head and chest up. The elbows should be bent to about 90 degrees. This will be your starting position.
- 2Begin by extending through the elbow, pressing the handles together straight in front of you. Keep your shoulder blades retracted as you execute the movement.
- 3After pausing at full extension, return to the starting position, keeping tension on the cables.
table_chartRecommended sets and reps
These ranges vary depending on your training goal — adjust the load accordingly.
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| boltStrength | 4–5 | 3–6 | 3–5 min |
| fitness_centerHypertrophy | 3–4 | 8–12 | 90 s |
| timerEndurance | 2–3 | 15–20 | 30–45 s |
About Incline Cable Press
The incline cable press targets the upper chest while keeping the cable's signature constant tension, addressing a weak point of the classic incline press where the load lightens near lock-out. Seated with the pulleys set low, you press the handles up and forward while keeping the shoulder blades pinched, for precise upper-chest work.
check_circleBenefits
- check_circleTargets the upper chest with continuous tension
- check_circleFixes the weak point of the classic incline press near lock-out
- check_circleGuided path, gentler on the shoulders
lightbulbExecution tips
- lightbulbSet the pulleys well below shoulder level
- lightbulbPress slightly upward on a diagonal, not straight out in front
- lightbulbKeep your back flat against the pad throughout the movement
warningCommon mistakes
- warningPulleys set too high, turning the move into a flat press
- warningTorso lifting off the pad to assist the press
- warningLimited range of motion that wastes the cable's advantage
helpFrequently asked questions
What bench angle should I use?expand_more
Between 30 and 45 degrees works well; beyond that the work shifts toward the shoulders.
Can this replace the incline dumbbell press?expand_more
Yes, alternating or replacing it depending on the session, especially useful late in a program to finish with continuous tension.
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