Top 10 Cable Chest Exercises for a Solid Chest

Cable Chest exercises should be included in your chest workout day, because cable chest exercises target all the muscles that make up your pectoral muscle group. And these exercises are great and place a constant tension on your muscles.

Most beginners just do stand cable fly, which is excellent, but they are missing out on some other highly effective exercises for their chest muscles. which includes other variations of flyes.

Read the article till the end, you will know why the cable machine is so great for your chest muscles and we are going to show you top 10 cable chest exercises that you can add to your next chest workout day.

Top 10 Cable Chest exercises

Here are top 10 cable chest exercises with instructions that you can done on the cable machine. Below exercises included a variety of movements that hit your pectorals from numerous angles. So, read the instructions carefully and exercise accordingly.

01. Cable Crossover

This is one of the best exercises that is intended to target your lower chest (pectoralis major).

How to Perform:

  • Attach a handle on the highest setting (above your head).
  • Stand straight in the middle of the towers and grab the handles in each hand.
  • Keep your shoulder back and straight your back, and take step forward into a split stance.
  • With a slight bend in your elbows, pull the downwards in front of you, crossing ne arm over the other into full extensions
  • Hold the position for a second.
  • Return back to the starting position.
  • Keep your torso mostly still and allow your chest to pull the weight forward.
  • Do 2 to 4 sets of 12 to 14 reps.

02. Cable Fly

Cable fly is great exercises for your chest and this exercise targets your pectoralis major (middle).

How to perform:

  • Attach handles above your shoulder height.
  • Stand in the middle of the towers and grab the handles in each hand, and take step forward into a split stance.
  • Keep your chest upright and shoulder back, maintain a slight bend in the elbows and pull the cables together in a sweeping motion and allow your hands to meet in front of your body with palms facing each other.
  • Hold the position for a second and feel the squeeze in your chest, and return back to the starting position.
  • Keep your head up and core engaged at all times.
  • Do 2 to 4 sets of 12 to 16 reps.

03. Low Cable Fly

Low cable fly uses the cable machine set at the lowest point, and targets your pectoralis minor (upper chest muscles).  you’re pushing the handles out and up using only your chest and shoulder muscles.

How to perform:

  • Attach handles at the lowest point of the cable machine.
  • Stand in the middle of the towers and hold a handle in each hand, step forward into a split stance. Lean forward onto your front foot and your back leg should be straight.
  • Pull the cable together upwards until both hands meet in the middle of your chest. Keep a small bend in your elbows and an engaged core.
  • Your palms should be facing each other.
  • Hold for a second at the top of the movement, and return back to the starting position.
  • Do 2 to 4 sets of 12 to 16 reps.

04. Cable Flat Bench Press

Cable flat bench press is great exercise for your chest muscles and this exercise targets your pectoralis major and minor (lower and middle chest muscles).

How to perform:

  • Attach handles to the bottom of the cable machine.
  • Adjust the flat bench in the middle of the cable machine, take a handle in each hand and lie on a flat bench.
  • Your feet should be flat on the floor and your arms in line with your chest with a 90-degree bend in your elbows.
  • Start pushing the cable together up onto extended arms, fully contracting your chest.
  • Hold the position for a second and slowly return back to the starting position.
  • Do 2 to 4 sets of 10 to 14 reps.  

05. Cable Incline Bench Press

Cable incline bench press targets your pectoralis major and minor (middle and upper chest muscles).

How to perform:

  • Attach handles to the bottom of the cable machine.
  • Set the incline bench (45-degree) in the middle of the cable machine, and grab the handle in each hand and set yourself on the incline bench.
  • Plant your feet flat on the floor and your hands in line with your chest with a 90-degree bend in your elbows.
  • Push the cable together up onto extended arms, feeling your upper chest working.
  • Slowly, return back to the starting position with controlled manor without allowing your arms to go too far back.
  • Do 2 to 4 sets of 12 to 14 reps.

06. Single Arm Cable Fly or Crossover

This exercise targets your middle and lower chest muscles.

How to perform:

  • Attach a handle to the cable machine at shoulder height.
  • Stand sideways to the stack and hold the handle in one hand, take a few steps out form the cable machine and step into a split stance with your weight in your front foot.
  • Start pulling your arm down in front of your midriff.
  • Hold the position for a second and slowly return back to the starting position.
  • Ensure to keep your core engaged throughout the movement and breathe.
  • Do 2 sets of 12 to 14 reps for each arm.

07. Exercise Ball Cable Fly

This exercise targets your pectoralis major (lower and middle chest muscles).

How to perform:

  • Attach handles to the bottom part of the cable machine.
  • Set an exercise ball in the middle of the cable machine.
  • Sit on the ball and then walk your feet forwards until your body is in a semi-horizontal position with your upper shoulder and back on the ball.
  • Have a rough 90-degree bend in your knees with your feet flat on the floor.
  • Hold the handles in each hand.
  • Start, your hands a little below the height of your shoulders. With a slight bend in your elbows, pull the cable up and together to meet over the top of your chest.
  • Hold the position for a second and come back to the starting position.
  • Do 2 to 4 sets of 10 to 16 reps.

08. Unilateral Cable Press

Unilateral means one sided, and this exercise targets your pectoralis major (lower and middle chest muscles).

How to perform:

  • Attach a handle to the cable machine at shoulder height.
  • Hold the cable in one hand, take a few steps out form the cable machine and step into a split stance. You should have the opposite leg forward to your arm that you’re using.
  • Palms facing down and a 90-degree bend in your elbows.
  • Start pressing the cable forward until your arm reaches full extension.
  • Hold the position for a second and return back to the starting position.
  • Do 2 sets of 12 to 16 reps for each arm.

09. Cable Iron Press

The cable iron press is similar to a cable fly. This exercise targets your pectoralis major and minor (Inner chest muscles).

How to perform:

  • Attach a handle to the cable machine on the highest setting (above your head height).
  • Stand in the middle of the cable machine and hold the cable in each hand. Your feet should be together and your head and chest upright.
  • Your arms are extended to your sides with a slight bend in your elbows.
  • Start pulling the cable downwards to meet in front of your body with your palms facing each other.
  • Hold the position for a second and slowly return back to the starting position.
  • Do 2 to 4 sets of 12 to 16 reps.

10. Single Arm Low Cable Fly or Crossover

This exercise is one of the best Unilateral cable exercises that target your chest muscles effectively.

How to perform:

  • Attach cable on the bottom of the cable machine on one side.
  • Hold one handle with the inside of your hand with your palm facing out.
  • Place your opposite hand on your hip for balance and make sure you’re standing in the middle of the cable machine and your feet slightly wider than shoulder width apart.
  • Start pulling the weight up with a slight bend in the elbow.
  • Hold the position for a second and slowly return back to the starting position.
  • Make sure to keep your head up and shoulder back.
  • Do 2 sets of 12 to 16 reps for each arm.

Cable Chest Workout

We already explain the top 10 cable chest exercises and you can choose any 3 to 4 exercises for your chest workout day. Below is a general workout for your chest designed with toning, shaping and muscular endurance in mind.

Note: below are 3 supersets in this workout consisting of 2 exercises each. Each superset is done on its own for 3 rounds with 60-second rest in between each round.

Superset 01.

Cable incline Bench Press x 12 reps  

Low Cable Fly x 12 reps

Superset 02.

Cable Iron Cross x 12

Cable Crossover x 12

Superset 03.

Unilateral Cable Press x 12

Exercise Ball Cable Fly x 12

FAQs on Cable Chest Exercises

  • Can You Build a Chest with Cables?

    The short answer is YES, the cable machine exercises can build your chest stronger effectively and safely. The cable machine move keeps tension on your chest muscles for both the lowering and lifting parts of each reps.

  • Are Cable Crossovers Good for the Chest?

    The cable crossover for your chest is a great chest exercise because it can stretch the pecs from the starting position, hitting the outer pec muscle fibers. Setting the pulleys in the lowest position will work your upper pecs and while setting the pulleys in the height position will work on the lower pecs.

Conclusion

The cable machine is a great workout tool for any part of your body, especially your chest. The cable chest exercises will take your chest workout to the next level.  These exercises are alternatives for all dumbbell and barbell chest exercises that can be done on the cable machine.

If you’re looking for strength gains for your chest, then include cable chest exercises in our workout that can increase muscle recruitment and allow for more versatile emphasis of every part of your chest.

Hopefully, you like this article, if you have any questions and suggestions kindly put them in the comment box below. 

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