Cable Bench Press — Muscles Worked & RPE Load Guide
Cable Bench Press targets Chest as primary movers (1.0× set credit) alongside Triceps Brachii, Shoulders (0.5× synergist credit). Constant cable tension at peak lengthened position.
17-Muscle Fractional Recruitment & Weekly MEV–MRV Landmarks
Each working set ≥ RPE 6 triggers fractional hard-set credit toward Renaissance Periodization / Schoenfeld weekly hypertrophy landmarks.
| Muscle Group | Mechanical Role | Effort Share | Weekly Optimal Band (MEV–MAV) | Frequency & Research |
|---|---|---|---|---|
| Chest (Pectoralis Major) | Primary (1.0× set) | 50% | 10–20 sets/wk (MRV 22) | 2–4x / week · Evidence |
| Triceps Brachii | Secondary (0.5× set) | 30% | 6–14 sets/wk (MRV 18) | 2–4x / week · Evidence |
| Shoulders (Deltoids) | Secondary (0.5× set) | 20% | 8–22 sets/wk (MRV 26) | 2–6x / week · Evidence |
Cable Bench Press Worked Wathan RPE Prescription Table (kg)
Worked kg values computed for Cable Bench Press using a worked 45.0 kg reference 1RM (Cable) rounded to 2.5 kg cable increments. Mechanics: Pulley-guided continuous line of pull; resistance curve: Constant cable tension at peak lengthened position.
| Reps | RPE 9.5 | RPE 9 | RPE 8.5 | RPE 8 | RPE 7 |
|---|---|---|---|---|---|
| 3 reps | 0 kg (89%) | 0 kg (83%) | 0 kg (83%) | 0 kg (83%) | 0 kg (78%) |
| 5 reps | 0 kg (83%) | 0 kg (78%) | 0 kg (78%) | 0 kg (78%) | 0 kg (78%) |
| 8 reps | 0 kg (72%) | 0 kg (72%) | 0 kg (72%) | 0 kg (72%) | 0 kg (72%) |
| 10 reps | 0 kg (72%) | 0 kg (72%) | 0 kg (67%) | 0 kg (67%) | 0 kg (67%) |
| 12 reps | 0 kg (67%) | 0 kg (67%) | 0 kg (67%) | 0 kg (67%) | 0 kg (61%) |
Strong, Hevy & French/English CSV Import Labels
STRUGGL automatically maps these exact workout-tracker strings to canonical Cable Bench Press volume and e1RM records on zero-login Wrapped CSV upload.
Taken-Rack Substitutes & Biomechanical Swaps
Ranked deterministically by weighted primary-muscle overlap inside the same measurement family.
Verified Peer-Reviewed Literature (PubMed & DOI)
| Peer-Reviewed Paper | Author & Journal | External Reference |
|---|---|---|
| Muscle activity levels in upper-body push exercises with different loads and stability conditions. | Calatayud (2014) · The Physician and sportsmedicine | PubMed 25419894 ↗ |
| The effect of targeted resistance training on bench press performance and the alternation of prime mover muscle activation patterns. | Stronska (2022) · Sports biomechanics | PubMed 32460639 ↗ |
| Influence of bench angle on upper extremity muscular activation during bench press exercise. | Lauver (2016) · European journal of sport science | PubMed 25799093 ↗ |