Strength

Alternating Cable Bench Press

Perform the Alternating Cable Bench Press for an effective upper body workout. It targets chest and shoulder muscles, strengthens arms and core, and improves coordination and balance. Ideal for building muscle definition.
View all exercises
Alternating Cable Bench Press instructions
Step-by-step instructions
1
Begin by adjusting the weights on a cable machine to a challenging but manageable setting, and set the cables to be at chest height.
2
Stand between the pulleys and hold a cable in each hand, arms positioned as if you were holding a barbell.
3
Take a step forward to create a stretch in your chest while maintaining a sturdy stance with your knees slightly bent.
4
Push one arm forward until it's fully extended, while keeping your other arm bent at the chest.
5
Return the extended arm to the chest and alternate the movement with your other arm. Repeat for the planned number of repetitions.
Begin by adjusting the weights on a cable machine to a challenging but manageable setting, and set the cables to be at chest height.
Stand between the pulleys and hold a cable in each hand, arms positioned as if you were holding a barbell.
Take a step forward to create a stretch in your chest while maintaining a sturdy stance with your knees slightly bent.
Push one arm forward until it's fully extended, while keeping your other arm bent at the chest.
Return the extended arm to the chest and alternate the movement with your other arm. Repeat for the planned number of repetitions.
Equipment needed
Bands
Barbell
Battle Ropes
Bench
Bosu
Box
Cables
Dip Bar
Dumbbell
EZ Curl Bar
Hex Bar
Kettlebell
Ladder
Machine
Pull-Up Bar
Yoga Ball
Muscles used
This is some text inside of a div block.
Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
Explore other exercises
Strength
Med Ball Lunge And Press with trainwell
Med Ball Lunge And Press
"Med Ball Lunge and Press is a multifaceted exercise, perfect for toning your legs, glutes, arms, and shoulders. Ideal for improving strength, balance, and coordination, it provides full-body conditioning."
Try it out
Strength
Kettlebell Upright Row with trainwell
Kettlebell Upright Row
Strengthen shoulders and upper back with the Kettlebell Upright Row. Lift a kettlebell up close to your body, then lower it. Ideal for building upper body strength and stability.
Try it out
Strength
Dumbbell Squat Hold with trainwell
Dumbbell Squat Hold
The Dumbbell Squat Hold strengthens thighs, glutes, and core, enhancing muscle strength and endurance. Ideal for improving balance and promoting better posture.
Try it out
Start your fitness journey today
Enjoying exercises like Alternating Cable Bench Press, but want more personalization? Join trainwell to build a stronger, healthier, and more confident version of you.
Work with a trainer