cable-chest-workouts

10 Best Cable Chest Exercises and Workouts

When it comes to cable chest exercises, there are a lot of them. So, how do you know which ones are the best? And more importantly, how do you make sure that you’re doing them correctly so you can actually build muscle? In this article, we will discuss the 10 best cable chest exercises and provide tips on how to perform them properly. We’ll also focus on the exercise common mistakes people make so you can avoid them. Let’s get started!

Anatomy of the Chest

Before we get into the cable chest exercises, let’s first take a look at the anatomy of the chest. The chest is made up of two major muscles: the pectoralis major and the pectoralis minor. The pectoralis major is the larger muscle and it makes up most of the mass of your chest. It extends from the clavicle (collarbone) to the sternum (breastbone) and inserts into the humerus (upper arm bone). The pectoralis minor is a small muscle that lies underneath the pectoralis major. It extends from the ribs to the scapula (shoulder blade).

The function of the chest muscles is to move the arm. The pectoralis major does most of the work and it is responsible for adduction (bringing the arm across the body), medial rotation (rotating the arm inward), and extension (straightening out the arm). The pectoralis minor helps with horizontal adduction (moving the arm across the body) and downward rotation of the scapula.

Now that we know a little bit about the anatomy of the chest, let’s move on to the benefits of cable chest exercises.

Benefits of Cable Chest Workouts

There are many benefits to cable chest workouts, but the main one is that they help build muscle. Cable chest exercises allow you to target the chest muscles with a variety of different movements. This not only helps build muscle, but it also helps improve your strength and definition. Additionally, cable chest workouts are versatile and can be done in a number of different ways. For example, you can use a cable machine to do chest presses, flyes, cable crossovers, and more.

One of the great things about cable chest exercises is that they can be done with a variety of weights. This means that you can tailor the workout to your own personal goals and abilities. If you’re looking to build muscle, you can use heavier weights and do fewer repetitions. If you’re looking to improve your definition, you can use lighter weights and do more repetitions.

Cable chest exercises are also great for people who have injuries or joint pain because they allow you to adjust the weight and range of motion. This means that you can still get a great workout without putting too much strain on your body.

Important Cues for Cable Chest Exercises

Now that we’ve gone over the benefits of cable chest exercises, let’s talk about some important cues to keep in mind when doing them. First, it’s important to maintain a neutral spine. This means that you should not round your back or arch it excessively. Second, you should keep your shoulders down and back. This will help you avoid injury and keep the focus on your chest muscles. Third, when doing cable exercises, it’s important to use a full range of motion. This means that you should not lock out your elbows or knees. Lastly, make sure to breathe evenly throughout the exercise.

Now that we’ve gone over the important cues for cable chest workouts, let’s take a look at the 10 best exercises.

The 10 Best Cable Chest Exercises

Here are the 10 best cable chest exercises:

Exercise #1: Cable Fly

Muscle-Building Priority: Pectoralis Major, Pectoralis Minor, Anterior Deltoid, Biceps Brachii

Machine Set-Up:

  • Select the weight you want to use.

  • Attach the cable pulleys to the medium setting on the cable machine.

  • Attach the handles to the cable pulleys.

How to Perform the Exercise:

  • Start by standing in between the cable machine with your feet shoulder-width apart.

  • Grab the handles and hold them out to your sides with your palms facing each other.

  • From here, keep your palms facing each other and bring the handles together in front of your chest.

  • Squeeze your chest muscles and hold for a count of two.

  • Then, return to the starting position and repeat.

Exercise #2: High Cable Fly

Muscle-Building Priority: Pectoralis Major, Pectoralis Minor, Anterior Deltoid

Machine Set-Up:

  • Select the weight you want to use.

  • Attach the cable pulleys to the high setting on the cable machine.

  • Attach the handles to the cable pulleys.

How to Perform the Exercise:

  • Start by standing in between the cable machine with your feet shoulder-width apart.

  • Grab the handles and hold them out to your sides with your palms facing each other.

  • From here, keep your palms facing each other and bring the handles together in front of your waist.

  • Squeeze your chest muscles and hold for a count of two.

  • Then, return to the starting position and repeat.

Exercise #3: Low Cable Fly

Muscle-Building Priority: Pectoralis Major, Pectoralis Minor, Anterior Deltoid

Machine Set-Up:

  • Select the weight you want to use.

  • Attach the cable pulleys to the low setting on the cable machine.

  • Attach the handles to the cable pulleys.

How to Perform the Exercise:

  • Start by standing in between the cable machine with your feet shoulder-width apart.

  • Grab the handles and hold them out low to your sides with your palms facing each other.

  • From here, keep your palms facing each other and bring the handles together in front of your shoulders.

  • Squeeze your chest muscles and hold for a count of two.

  • Then, return to the starting position and repeat.

Exercise #4: Single-Arm Cable Chest Fly

Muscle-Building Priority: Pectoralis Major, Pectoralis Minor, Anterior Deltoid

Machine Set-Up:

  • Select the weight you want to use.

  • Attach the cable pulleys to the low setting on the cable machine.

  • Attach one handle to one of the cable pulleys.

How to Perform the Exercise:

  • Start by standing in between the cable machine with your feet shoulder-width apart.

  • Grab the handle and hold it out low to your side with your palm facing in.

  • From here, keep your palm facing in and bring the handle across your body until it’s in front of the opposite shoulder.

  • Squeeze your chest muscles and hold for a count of two.

  • Then, return to the starting position and repeat.

  • Repeat with the other arm.

Exercise #5: Cable Seated chest press

Muscle-Building Priority: Pectoralis Major, Anterior Deltoid, Triceps Brachii

Machine Set-Up:

  • Select the weight you want to use.

  • Attach the cable pulleys to the high setting on the cable machine.

  • Attach the handles to the cable pulleys.

  • Sit down on the bench with your back against the pad.

  • Grab the handles and hold them at shoulder level with your palms facing forward.

How to Perform the Exercise:

  • From here, press the handles forward until your arms are fully extended.

  • Squeeze your chest muscles and hold for a count of two.

  • Then, return to the starting position and repeat.

Exercise #6: Cable Incline chest press

Muscle-Building Priority: Pectoralis Major, Anterior Deltoid, Triceps Brachii

Machine Set-Up:

  • Select the weight you want to use.

  • Attach the cable pulleys to the high setting on the cable machine.

  • Attach the handles to the cable pulleys.

  • Sit down on the incline bench with your back against the pad.

  • Grab the handles and hold them at shoulder level with your palms facing forward.

How to Perform the Exercise:

  • From here, press the handles forward until your arms are fully extended.

  • Squeeze your chest muscles and hold for a count of two.

  • Then, return to the starting position and repeat.

Exercise #7: Cable Decline chest press

Muscle-Building Priority: Pectoralis Major, Anterior Deltoid, Triceps Brachii

Machine Set-Up:

  • Select the weight you want to use.

  • Attach the cable pulleys to the high setting on the cable machine.

  • Attach the handles to the cable pulleys.

  • Sit down on the decline bench with your back against the pad.

  • Grab the handles and hold them at shoulder level with your palms facing forward.

How to Perform the Exercise:

  • From here, press the handles forward until your arms are fully extended.

  • Squeeze your chest muscles and hold for a count of two.

  • Then, return to the starting position and repeat.

Exercise #8: Cable Standing chest press

Muscle-Building Priority: Pectoralis Major, Anterior Deltoid, Triceps Brachii

Machine Set-Up:

  • Select the weight you want to use.

  • Attach the cable pulleys to the high setting on the cable machine.

  • Attach the handles to the cable pulleys.

  • Stand in between the cable machine with your feet shoulder-width apart.

  • Grab the handles and hold them at shoulder level with your palms facing forward.

How to Perform the Exercise:

  • From here, press the handles forward until your arms are fully extended.

  • Squeeze your chest muscles and hold for a count of two.

  • Then, return to the starting position and repeat.

Exercise #9: Single arm cable chest press

Muscle-Building Priority: Pectoralis Major, Anterior Deltoid, Triceps Brachii

Machine Set-Up:

  • Select the weight you want to use.

  • Attach the cable pulleys to the high setting on the cable machine.

  • Attach one handle to one of the cable pulleys.

  • Stand in between the cable machine with your feet shoulder-width apart.

  • Grab the handle and hold it at shoulder level with your palm facing forward.

How to Perform the Exercise:

  • From here, press the handle forward until your arm is fully extended.

  • Squeeze your chest muscle and hold for a count of two.

  • Then, return to the starting position and repeat.

  • Repeat with the other arm.

Exercise #10: Cable Pullovers

Muscle-Building Priority: Pectoralis Major, Latissimus Dorsi

Machine Set-Up:

  • You will need to attach the cable pulleys to the high setting on the cable machine.

  • Then, you will hold one handle in each hand and stand in between the cable machine.

How to Perform the Exercise:

  • Bend forward at the hips and bring the cable handles above your head

  • Push the handles forward and down until your arms are fully extended and then squeeze your chest muscles.

  • Hold for a count of two and then return to the starting position.

  • Repeat this exercise for the desired number of reps.

Summary

Cable chest exercises are a great way to build muscle. They are also relatively easy to set up and perform. However, there are a few things you need to keep in mind. First, focus on the muscle-building priority when performing the exercise. Second, make sure you have the correct machine set up. Lastly, avoid common mistakes such as not squeezing your chest muscles or using too much weight. By following these tips, you will be well on your way to building a strong and muscular chest.

Are you looking to get fit? Look no further! Our fitness programs are designed to help you build a strong and aesthetic physique. We also provide easy-to-follow routines that will fit any schedule. With our fitness programs, you'll have the tools you need to build muscle and achieve your fitness goals. Click the link below to get started!


Leave a Comment

Your email address will not be published.

Shopping Cart
Scroll to Top