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.
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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
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Back
Front
Strength distributions
This graph shows how much weight men and women could lift for a single maximum-effort rep.
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