Cable Incline Bench Press
Chest · Cable · Beginner
How to do it
- Adjust the bench to a 45-degree incline.
- Attach the cable handles to the high pulleys.
- Sit on the bench facing the cable machine with your feet flat on the ground.
- Grasp the handles with an overhand grip and bring them to shoulder height.
- Push the handles forward and upward until your arms are fully extended.
- Pause for a moment, then slowly lower the handles back to the starting position.
- Repeat for the desired number of repetitions.
Muscles worked
Primary: Pectorals
Secondary: Deltoids, Triceps
Is your Cable Incline Bench Press good?
Enter your bodyweight to compare against Buffro's nine strength ranks. The source is Buffro's exercise-specific standards, not a generic chart copied across every movement.
| Buffro rank | Estimated 1RM |
|---|---|
| Beginner | 7 kg |
| Novice | 12.5 kg |
| Intermediate | 18 kg |
| Advanced | 26 kg |
| Expert | 34 kg |
| Veteran | 44.5 kg |
| Elite | 55 kg |
| Master | 68 kg |
| Apex | 81 kg |
These are estimated one-rep-max targets for adults under 40, scaled to bodyweight. Enter the total external load recorded in Buffro. They are training benchmarks, not medical or safety limits.
The table uses the same nine tiers as the Buffro app for Cable Incline Bench Press.
Sets and reps
Use an easy load and stop well before failure while you learn the movement.
Finish most sets with 1-3 good reps still available.
Rest 2-4 minutes so each working set stays strong.
Common mistakes
- Letting the weight stack pull you out of position. Keep tension on the cable and return each Cable Incline Bench Press rep under control.
- Shortening the range as fatigue builds. Use the largest pain-free range that keeps tension on your pectorals.
- Turning the set into a speed contest. Pause briefly in the hardest position, then control the return instead of dropping into the next rep.
Cable Incline Bench Press FAQ
What muscles does the Cable Incline Bench Press work?
The primary target is pectorals. It also involves deltoids, triceps while you keep the movement controlled.
How many sets and reps should I do for the Cable Incline Bench Press?
Start with 3 sets in a repeatable range. Use 6-12 reps for most compound work or 10-15 for smaller isolation work, then add load after you can complete every rep cleanly.
How should I read the Cable Incline Bench Press strength standards?
Compare estimated one-rep max, not the weight from an arbitrary rep count. Buffro scales the published target to your bodyweight and sex.
