Bodyweight
Archer Push Up
Pectorals · Chest
Advanced10
Demonstration
IntermediateCompoundCable
Cable Bench Press
Pectorals · Chest
4
sets
6–8
reps
2m
Rest time
~9
Calories / set
Instructions
- 1
Adjust the cable machine to chest height and attach the handles.
- 2
Stand facing away from the machine with your feet shoulder-width apart.
- 3
Grasp the handles with an overhand grip and step forward to create tension in the cables.
- 4
Position your feet firmly on the ground and engage your core.
- 5
Bend your elbows and bring your hands to shoulder level, keeping your elbows at a 90-degree angle.
- 6
Push the handles forward, extending your arms fully in front of you.
- 7
Pause for a moment, then slowly reverse the movement, bringing your hands back to shoulder level.
- 8
Repeat for the desired number of repetitions.
Muscles worked
Primary
Pectorals
triceps
Secondary
tricepsshoulders
Pro tips
- Move through the full range of motion under control.
- Keep tension on the target muscle — avoid using momentum.
- Breathe out on the effort, in on the return.
- Pick a weight that lets you keep clean form for every rep.
Common mistakes
- Using too much weight and sacrificing technique.
- Rushing reps instead of controlling the tempo.
- Cutting the range of motion short.
- Holding your breath throughout the set.
Safety notes
- Warm up thoroughly before working heavy.
- Stop immediately if you feel sharp or joint pain.
- Use a spotter or safeties for heavy barbell work.
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