Incline Cable Chest Press

Chest

Incline Cable Chest Press

LevelBeginner EquipmentCable MechanicCompound ForcePush

A pressing exercise on an incline bench using cables to keep constant tension on the upper chest.

Strength

Primary musclesChest

Secondary musclesShoulders Triceps

Energy burned

≈ 21 kcalFor 3 × 8–12, rest 90s · ≈ 3.7 kcal/min

Estimate range 16–27 kcal (±25 %)

Muscle mass worked11 %

Effort during a set5.8 MET

Your lean mass53.5 kgBody fat estimated from BMI and age

Machine / cable: about 15 % less than free weights.

Estimate ±25 %: muscles worked (from the exercise data), sets, reps, rest and your body. See the planner for whole sessions.

Setup

1Set an incline bench between two low pulleys, or in front of one, at about 30-45 degrees.
2Sit back with your shoulder blades pinned to the pad and hold a handle in each hand at chest level.
3Plant your feet flat on the floor.

How to perform

1Press the handles up and slightly together until your arms are nearly straight.
2Squeeze your chest at the top without locking your elbows.
3Lower the handles slowly until your hands are beside your upper chest.
4Keep tension on the cables and repeat.