Cable Incline Bench Press

Targets the upper chest (clavicular head). The cables provide a constant, smooth resistance that challenges the pectorals and stabilizers.

Exercise Details

Level: Intermediate
Body Area: upper
Type: push
Mechanics: Compound

Required Equipment

Cable Crossover Machine

Target Muscle Groups

Primary

Chest

Secondary

Shoulders

Setup

Place an incline bench between two cable pulleys. Grip the handles and retract your scapula. Plant your feet firmly.

Instructions

1. Press the handles upward and together.
2. Squeeze the upper chest at the peak.
3. Lower the handles slowly to shoulder height.
4. Maintain a 45-degree elbow angle.
5. Control the weight.

Common Mistakes

1. Flaring the elbows.
2. Arching the lower back.
3. Moving too quickly.

Alternative Exercises

Wide Hand Push-Up

Beginner / Bodyweight-only / Chest / push

Increases pectoral recruitment by widening the hand placement. It builds chest mass and shoulder stability while reducing triceps involvement.

Upright Shoulder External Rotation

Intermediate / Dumbbells / Shoulders / isolation

A prehab exercise targeting the rotator cuff. It improves shoulder stability and protects against injuries during heavy pressing movements.

Upright Row

Beginner / EZ Bar / Shoulders / pull

A compound shoulder exercise targeting the deltoids and upper trapezius. It helps build shoulder width and improves the vertical pulling strength.

Upper Chest Crossovers

Beginner / Cable Crossover Machine / Chest / isolation

A targeted chest exercise for the clavicular head. The low-to-high pulling arc provides a unique stimulus for upper pectoral development.

Suspended Push-Up

Beginner / Rings / Chest / push

An advanced push-up using a suspension trainer. The instability significantly increases the recruitment of the chest, shoulders, and core stabilizers.

Superman Push-Up

Advanced / Bodyweight-only / Chest / push

An elite-level push-up that develops explosive power and total-body coordination. It targets the chest, shoulders, and core.

Standing Up Straight Crossovers

Beginner / Cable Crossover Machine / Chest / isolation

A standing chest exercise that emphasizes the sternal and lower fibers of the pectorals. Standing upright increases the demand on the core to maintain posture.