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How to do the Incline Cable Chest Press

Primary: Chest · also works Triceps, Shoulders.

The Incline Cable Chest Press is an effective exercise for targeting the upper portion of the pectoral muscles, while also engaging the triceps and shoulders. This exercise involves pressing motions performed on an incline bench with the use of a cable machine. It can help to develop the upper chest and add variety to your chest training regimen.

Demo video: Incline Cable Chest Press · from the Fitbe exercise library Open in Fitbe →

Step by step

  1. 1

    Adjust the bench to an incline angle between 30-45 degrees.

  2. 2

    Position yourself on the bench, with your feet flat on the floor and your back firmly pressed against the bench.

  3. 3

    Grab the handles of the cable machine with a firm grip, arms extended and palms facing forward.

  4. 4

    Slowly press the handles upwards until your arms are fully extended, but without locking your elbows.

  5. 5

    Gradually return to the starting position, maintaining control throughout the movement.

Coaching cues

  • Keep your core engaged to stabilize your body throughout the exercise.
  • Avoid locking your elbows at the top of the press to maintain tension on the muscles.
  • Focus on controlled and smooth movements to maximize muscle engagement and minimize the risk of injury.

Sets, reps and where it fits

Muscle

3–4 × 8–12

rest 60–90 s

Strength

4–5 × 4–6

rest 2–3 min

Fat loss

3 × 10–15

rest 45–60 s

Impact: low Knee stress: low Spine load: low Gym only

Incline Cable Chest Press alternatives

Same movement pattern, different equipment or difficulty. Swap one-for-one in any plan.

Cable Chest FlyCable · beginner Bent Over One Arm Cable Chest PressCable · intermediate Cable Chest Fly (Low to High)Cable · intermediate Cable Cross OverCable · intermediate High to Low Cable FlyCable · intermediate Single-Arm Cable CrossoverCable · intermediate

Frequently asked questions

What muscles does the Incline Cable Chest Press work?

Primary: Chest. Secondary: Chest, Triceps, Shoulders

How many sets and reps of Incline Cable Chest Press should I do?

For muscle: 3–4 sets of 8–12 reps. For strength on compound lifts: 4–5 sets of 4–6. Rest 60–120 seconds between sets.

What can I do instead of the Incline Cable Chest Press?

Same movement pattern, different equipment: Cable Chest Fly, Bent Over One Arm Cable Chest Press, Cable Chest Fly (Low to High), Cable Cross Over, High to Low Cable Fly, Single-Arm Cable Crossover.

Is the Incline Cable Chest Press good for beginners?

With some training experience, yes. Beginners should start with one of the easier alternatives listed and progress to it.