If you are looking for the best cable chest exercises, then you are at the right place, here we discuss the best exercises, how to do them, and pro-tips. As we all know, a well-shaped chest is one of the most important qualities of a good physique.
To achieve this requires training with a variety of Best Chest Exercises to develop the upper and the lower pectorals, the inside and the outside pectorals, and to expand the entire rib cage.
The Cable chest Exercises are the best chest exercise that can help to train the chest at various angles and strengthen the chest and shoulders.
How To Do Cable Chest Exercises
The chest muscle is also known as the pectoralis muscle, divided into the upper and the lower sections.
The Best Cable Chest Exercises are divided into pressing exercises, cable, fly-type exercises, and pullover exercises.
Press exercises are multijoint exercises, which primarily focus on the chest muscle but also trained the deltoid and the tricep.
But for people who experience discomfort in their joints during the bench press, cable chest exercises are a great alternative.
Cable chest workouts are more evenly distributed, and you have more of a constant load on your chest muscles throughout the whole range of motion.
Benefits of the Cable Chest Exercises
Here are the main benefits of using cables for chest work:
- For people who experience discomfort in their joints during the bench press, cable chest exercises are a great alternative. With proper shoulder-blade stability, the cable changes the angle of the movement enough to limit the potential stress on the joints.
- Cable chest exercises are more evenly distributed, and you have more of a constant load on your chest muscles throughout the whole range of motion due to which cable exercises better than free weights.
- The cable setup gives your muscles almost uninterrupted time under tension, and a huge pump — each of which can help optimize muscle growth.
- The cable machine chest workout offers a smooth, controlled motion that can be manipulated by the variables above to deliver the exact resistance you’re looking for.
- Varying the position of the body and the direction of cable, you can work out various parts of the pectoral muscles.
How to Build the Chest With Cable Machine
Cable exercises for chest are a great way great for building and strengthening your pectoralis major, which is the muscle that constitutes the majority of your chest. Using the cable machine, you’ll be able to hit all pecs muscles from different angles and through a range of motions.
You can also change body positioning, weight load and attachments used, which can alter your grip thus targeting your muscles differently.
The cable crossover machine allows for a wide variety of chest exercises thanks to its ability to manipulate angles and change attachments.
Chest exercises using cables will provide smooth constant tension on your muscles, which leads to more time under tension and in turn more potential for muscle growth. From a standing, sitting, or lying position, you can do all the variations of free weight chest presses and flys with a cable machine, plus more.
14 Best Cable Machine Chest Exercises
The two main chest exercises you are going to do with cables are presses and flys. However, there are many variations for both cable presses and cable flys.
Here are the Best Cable Chest Exercises that help to build a bigger and wider Chests. These exercises will hit your pecs from all the angles.
Cable chest workout provided the highest activation, and together they will allow you to do press and flys that target each and every muscle fiber in your chest. It exercises provide the best and fullest pectoral development.
1. Cable Crossover (Middle Cable Fly)
If you’re looking for straightforward cable machine chest exercises to add to your routine, cable crossover are a great staple exercise to get you started. It provides constant tension in helping build massive pecs.
Standing Cable Crossover Exercise helps to develop and define the lower and the Inner pectoral muscles. Cable provides constant resistance and helps develop the lower and the central chest muscles by providing the much-needed stress in the lower and the inner pecs.
Muscles Worked
Primary: Pectoralis.
Secondary: Anterior deltoid, latissimus dorsi (back), Biceps Brachii, rhomboids (back).
Steps
- In a standing position, grab and holds the handles of overhead pulleys on both sides.
- Bend slightly forwards and extend your arms, feeling a good stretch in your chest muscles.
- Now flex your arms with elbows slightly bent and get a good chest contraction.
- Unlike chest flies, you can crossover the center to get full Pec contraction.
Tip
- Breathe in on the relaxation phase and breathe out when contracting, keeping your head up at all times.
- Squeeze your chest at the end of the movement.
2. Low Cable Fly (Low to High Cable Fly)
The standing low to high cable fly is a variation of the chest fly and a cable exercise used to strengthen the pushing muscles of the body including the chest, biceps, and shoulders. It provides constant tension, helping build upper pecs.
Low to High Cable Fly exercise helps to develop and define upper and inner pectoral muscles.
Muscles Worked
Primary: Upper pectoralis
Secondary: Anterior deltoid, Biceps Brachii
Steps
- Set both pulleys as low as possible and select the desired weight. In a standing position, grab and hold the handles of overhead pulleys on both sides.
- Bend slightly forwards, and extend your arms feeling a good stretch in your chest muscles.
- Bend your elbows slightly, Pull your hands toward each other in wide arcs in front of you, pausing when your hands touch.
- Slowly lower back to the starting position and repeat for the desired number of repetitions.
Tip
- To keep your balance stand in a staggered stance.
- Breathe out as you lift the handles up and together.
- Control the weight as you bring your arms back down.
3. High Cable Fly (High to Low Cable Fly)
The High To Low Cable Fly is a variation of the chest fly, and it is a great exercise to target the lower portion of your chest.
High to low cable fly is a machine exercise that primarily targets the chest and to a lesser degree also targets the shoulders and triceps.
Muscles Worked
Primary: Lower pectoralis
Secondary: Anterior deltoid, latissimus dorsi (back), Biceps Brachii, rhomboids.
Steps
- Set both pulleys as High as possible and select the desired weight. In a standing position, grab the handles with a neutral grip.
- Bend slightly forwards, and extend your arms feeling a good stretch in your chest muscles.
- Bend your elbows slightly, Pull your hands (high to low) toward each other in wide arcs in front of you, pausing when your hands touch.
- Slowly lower back to the starting position and repeat for the desired number of repetitions.
Tip
- Ensure you maintain some tension in your abs and don’t allow your lower back to arch excessively.
- Focus on form before choosing a heavy weight.
- Breathe out as you pull the handles together.
4. Standing Cable Chest Press
Standing cable chest press is the another great exercise for your cable chest workout, it can increase the range of motion to where your hands meet as compared to the convention bench press.
The standing bench press engages your core and stabilizer muscles far more, as you are having to control every angle that the weight can potentially move in.
Muscles Worked
Primary: Pectoralis.
Secondary: Anterior deltoid, latissimus dorsi (back), Biceps Brachii, rhomboids (back).
Steps
- Stand in the centre of the two pulleys and grip the stirrups on both side.
- Step forward a couple of foot in front of the cable machine with one leg in front of the other to form a staggered stance or as comfortable to you.
- Move the handles forward through, extending via your elbows, until your hands meet in the centre.
- Briefly squeeze before slowly bring back to the starting position.
Tip
- Ensure your head is up, core is engaged, and the rest of your body is stable and stationary.
- Breathe in on the relaxation phase and breathe out when contracting, keeping your head up at all times.
- Squeeze your chest at the end of the movement.
5. Cable Flat Bench Press
Lying Cable chest Press allows for a user to perform a flat bench press without the need for a spotter.
The level of constant tension involved with cable chest presses is much greater than most traditional free-weight chest presses, simply because the strength curve of the cable pulleys more closely matches that of the movement/muscles.
Muscles Worked
Primary: Pectoralis
Secondary: Anterior deltoid, triceps, and biceps brachii
Steps
- Attach stirrup handles to the low pulleys. Lie on the bench with your feet flat on the floor.
- Lift your arms straight up from your shoulders and hold the cable directly over your middle chest.
- Slowly lower the cable attachments outward to your sides, remember to keep your arms slightly bent until your arms are parallel with the ground horizontally,
- Bring your arms back toward the mid-line of your body, focusing on using your pecs muscles to draw them back together. Repeat as many repetitions as are desired.
Tips
- Do not overstretch during the negative phase of the exercise.
- Hold and contract the chest muscles when hands are together.
- Always keep your arms bent to protect the shoulder joint.
6. Cable Incline Bench Press
Incline cable bench press has a unique benefit. In barbell and dumbbell incline bench presses, the resistance is directly downward, and your triceps brachii take over much of the force from your chest at the top of the press.
In contrast, the incline cable bench press maintains more focus on your upper pectoralis major throughout the movement because the resistance originates from an angle and you have to push the stirrups upward and pull them inward at the top of the movement.
Muscles Worked
Primary: Upper pectoralis major
Secondary: Anterior deltoid, triceps and biceps brachii
Steps
- Set an incline bench at a 30-to 45-degree angle.Attach stirrup handles to the low pulleys and lie down on the bench with your feet flat on the floor.
- Exhale as you extend your elbows up to move your arms up and inwards until your hand meet.
- Squeeze your chest at the top of the movement and then inhale as you slowly release back to the starting position.
- Repeat as many repetitions as are desired.
Tips
- Vary the position of the bench to hit different angles of the upper chest.
- Hold and contract the chest muscles when hands are together.
- Set bench at about 30-45 degrees inclined. Do not go more upright as the stress shifts more to shoulders rather than chest area.
7. Cable Decline Bench Press
The decline cable chest press is a variation of the decline barbell bench press. Decline cable press is a great compound exercise for your chest, shoulders, and triceps.
Using cables, as seen in the decline cable chest press, allows one to keep constant tension on the target muscle groups throughout the exercise.
Muscles Worked
Primary: Lower pectoralis.
Secondary: Anterior deltoid, triceps.
Steps
- Set a Decline bench at a 30-degree angle. Lie on the bench with your feet flat on the foot pad or the roller.
- Lift your arms straight up from your shoulders and hold the cable handle directly over your chest.
- Once in position, slowly press and extend your arms straight out until you feel tension in your chest, and hold for a count.
- Bring your arms back toward the mid-line of your body, focusing on using your lower pecs muscles to draw them back together.
Tips
- Maintain more tension through the pecs by not locking out the elbows entirely.
- Vary the position of the bench to hit different angles of the lower chest.
- Hold and contract the chest muscles when hands are together.
- Set bench at about 30 degrees Decline.
8. Lying Cable Chest Fly
The lying cable fly is an isolation exercise that builds muscle and strength in the Pectoralis Major (Chest).
Cables are a great tool for allowing you to keep tension on the chest muscle, and they are especially effective when training the chest.
Muscles Worked
Primary: Pectoralis
Secondary: Anterior deltoid, triceps, and biceps brachii
Steps
- Attach stirrup handles to the low pulleys. Lie on the bench with your feet flat on the floor.
- Lift your arms straight up from your shoulders and hold the cable directly over your middle chest.
- Slowly lower the cable attachments outward to your sides, remember to keep your arms slightly bent until your arms are parallel with the ground horizontally,
- Bring your arms back toward the mid-line of your body, focusing on using your pecs muscles to draw them back together. Repeat as many repetitions as are desired.
Tips
- Do not overstretch during the negative phase of the exercise.
- Hold and contract the chest muscles when hands are together.
- Always keep your arms bent to protect the shoulder joint.
9. Incline Cable Fly
Incline Cable fly is one of the most suitable exercises for isolating the upper chest muscles.
Performing this exercise with cables instead of dumbbells allows for constant tension, which helps build Upper Chest fibers. This constant tension cannot be achieved with dumbbells and barbell.
Muscles Worked
Primary: Upper pectoralis
Secondary: Anterior deltoid, triceps, and biceps brachii
Steps
- Set an incline bench at a 30-to 45-degree angle.Attach stirrup handles to the low pulleys and lie down on the bench with your feet flat on the floor.
- Lift your arms straight up from your shoulders and hold the cable directly over your upper chest.
- Slowly lower the cable attachments outward to your sides, remember to keep your arms slightly bent until your arms are parallel with the ground horizontally
- Bring your arms back toward the midline of your body, focusing on using your pec muscles to draw them back together.
Tips
- Exhale while you exert.
- Vary the position of the bench to hit different angles of the upper chest.
- Hold and contract the chest muscles when hands are together.
- Set bench at about 30-45 degrees inclined. Do not go more upright as the stress shifts more to shoulders rather than chest area.
10. Cable Press On Stability Ball
Cable press on a stability ball is the best exercise that strengthens both your chest and core muscles. It also increases hip and glute activation and total body stability, while increasing muscle activation of the pectorals and hips.
This movement can be done with heavy or light loads to increase triceps, chest, and core strength in the press.
Muscles Worked
Primary: Pectoralis Major
Secondary: Anterior deltoid, Biceps Brachii, Core
Steps
- Start off by sitting on an exercise ball, gripping cable handles in each hand.
- Slowly walk your feet out in front of you so that your legs are extended out in front of you with knees bent and your back is flat on the middle of the ball.
- Move the handles forward through extending via your elbows, until your hands meet in the centre.
- Hold onto this position for a few seconds then returning back down to the starting position. Repeat for as many reps and sets as desired.
Tips
- Perform the exercise properly and make sure they don’t lose their balance and fall.
- Keep your head and spine in a neutral position, raise the hips, tighten your core.
- Do the exercise slowly and do not use momentum.
11. Cable Incline Fly On Stability Ball
If you’re looking for a way to get more creative with your cable chest workout, why not try Cable Incline Fly On a Stability Ball? This exercise might look simple since you’re lying back on the ball, but there’s still a lot going on when you’re performing it.
Cable Incline Fly can be performed by lying on the stability ball with cable handles in your both hand. This is an advanced exercise but extremely important.
Muscles Worked
Primary: Upper pectoralis
Secondary: Anterior deltoid, Biceps Brachii, Core
Steps
- Start off by sitting on an exercise ball, gripping cable handles in each hand.
- Slowly roll down on the exercise ball making sure that your head and neck are on the ball with your feet planted on the floor ahead of you.
- Lift up with the cables and bring them straight up above your chest, squeezing throughout the entire motion.
- Hold onto this position for a few seconds then returning back down to the starting position. Repeat for as many reps and sets as desired.
Tips
- Perform the exercise properly and make sure they don’t lose their balance and fall.
- Do the exercise slowly and do not use momentum.
12. Decline Cable Fly
Finally, if you’re looking for one more effective cable chest exercise to train your lower chests, try the decline cable fly.
It is one of the most suitable exercises for isolating the lower chest muscles.
Performing this exercise with cables instead of dumbbells allows for constant tension to help in building the lower Chest fibers. Must Add this exercise in your cable chest workout routine.
Muscles Worked
Primary: Lower pectoralis.
Secondary: Anterior deltoid, triceps.
Steps
- Set a Decline bench at a 30-degree angle. Lie on the bench with your feet flat on the footpad or the roller.
- Lift your arms straight up from your shoulders and hold the cable handle directly over your chest.
- Slowly lower your arms out to your sides until your wrists come to about shoulder level or slightly above.
- Bring your arms back toward the midline of your body, focusing on using your lower pec muscles to draw them back together.
Tips
- Exhale while you exert.
- Vary the position of the bench to hit different angles of the upper chest.
- Hold and contract the chest muscles when hands are together.
- Set bench at about 30 degrees Decline.
13. Single Arm Chest Fly
When doing a chest workout with a cable machine, there are plenty of single-arm exercises you can add to correct potential imbalances.
The one-arm fly is a unilateral variation of the fly. It is used by those who would like to focus on the inner side.
During Exercise, emphasis is placed on bringing the resistance further across the body and past the midline, thus extending the range of motion to force an intense peak contraction in the inner pec.
Muscles Worked
Primary: Inner pectoralis major and upper pectoralis major.
Secondary: Anterior deltoid, triceps, and core.
Steps
- Begin by moving the pulleys to the high position, select the resistance to be used, and take a handle in one hand.
- Extend your arm and make sure to have a slight bend in your elbow.
- Slowly, pull your hand to the midline of your chest while keeping your upper body straight.
- Hold for a second, and go back to starting position to complete one rep.
Tips
- Always keep the elbows slightly bent for full inner pec activation.
- Ensure to keep your core engaged throughout the movement and breathe
- Keep a controlled motion and avoid jerky movements.
14. Cable Pullovers
This cable exercise is another great option that will help you to target the chest and grow your pecs.
The lying cable pullover is a great alternative to the barbell pullover or dumbbell pullover. Cable Pullover is the best exercise to build a strong rib cage and build serratus anterior muscle to build a complete chest and back. Pullover work directly on the serratus anterior muscle to develop the back.
Muscles Worked
Primary: Lower Pectoralis.
Secondary: Lats, Shoulders Triceps.
Steps
- Set up the bench in front of a low pulley cable machine and Leave about 2-3 feet between the bench and machine.
- Lay down on the bench on your back with your head up near the end closest to the cable machine. Grasp a rope with both hands.
- Keeping your arms straight and slowly pull your hands up and across the top of your head.
- Pause, and then lower the weight back to the starting position. Repeat for desired reps.
Tips
- Maximum stretching ensures the greatest expansion on the rib cage.
- Do the exercise slowly and do not use momentum.
Cable Chest Workout Training Plan
When doing chest exercises using cables, it is important to remember that, exercises should target both your upper and lower portions of your chest. This will help give your arms the shape and definition you’re looking for— in addition to providing you strength.
The Cable chest exercises listed will be performed with moderate loads and repetitions to emphasize both muscular hypertrophy (muscle growth) and muscular endurance. Load and volume (sets, reps) can be increased as your fitness and strength improve
Training Volume (Sets and Reps)
Of course, the number of sets and reps will be determined based on your fitness journey, but here is a great starting point:
Sets
- Beginners: ~10 sets per week.
- Intermediate: ~15 sets per week.
- Advanced: ~20 sets per week.
When a certain amount of volume stops being effective and your progress stalls, you can add sets to increase volume and use that as a driver of renewed progress.
Reps
The best rep ranges and loads to work with.
- 6-8 reps with heavy load
- 8-15 reps with moderate load
- 15-20+ with light load
The load should bring your to or near failure within the given rep ranges to be effective.
Cable Chest Workout Routine
It will be important to perform each set to muscular fatigue. In other words, the last few repetitions should be difficult to perform, but you should be able to keep ideal form, posture, and technique throughout the entire set.
Cable Chest Workout Plan #1
- Standing Cable Chest Press: 4 sets of 6-8 reps.
- Cable Incline Bench Press: 3 sets of 8-12 reps.
- Crossover: 4 sets of 12-15 reps.
Cable Chest Workout Plan #2
- Decline Cable Bench Press: 4 sets of 8-12 reps.
- Flat Cable Bench Press : 3 sets of 6-8 reps.
- Low Cable Fly: 3 sets of 8-12 reps.
- Cable Pullovers: 3 sets of 10-15 reps.
Chest Workout Plan #3:
- Press On Stability Ball: 4 sets of 8-12 reps.
- Lying Cable Chest Fly: 4 sets of 8-12 reps.
- High Cable Fly: 3 sets of 10-12 reps.
- Incline Cable Fly: 3 sets of 8-12 reps.
Note: The Cable chest exercises provided are examples. Please don’t hesitate to substitute with your favorite moves and modalities such as machines, dumbbells, kettlebell, elastic tubing, or body weight suspension trainers.
FAQ
What cable exercises work chest?
If you want to train your chest with a cable machine, the above-mentioned exercises are the best option.
Can you build a chest with cables?
Conclusion
Doing the chest workout using cable machine exercises, will give your chest a complete workout, focusing on equal parts on each section of your pectorals for improved performance and aesthetics.
For anyone interested to build body strength and gain muscle, this Best cable Chest Exercise and Workout plan is highly recommended.
Let us know, in the comment section below, your favorite cable chest exercises!
Thanks for reading!
