The Best Lower Chest Cable Exercises

Chest Anatomy

Before we get into the exercises, let’s first briefly touch on the anatomy of the chest. There are two different muscle groups of the chest – the pectoralis major and the pectoralis minor.

The pectoralis major is the much larger of the two muscles and consists of two different sections – the clavicular head and the sternocostal head. The clavicular head attaches to the collarbone and is responsible for flexing the shoulder. The sternocostal head attaches to the ribs and sternum and is responsible for horizontal adduction of the arm (think: bringing your arms together in front of your body).

The pectoralis minor is a much smaller muscle that sits underneath the pectoralis major. It attaches to the ribs and inserts into the shoulder. Its primary function is to stabilize the shoulder joint.

How to target the lower chest?

Now that we have a basic understanding of the anatomy of the chest, let’s talk about how to target the lower chest specifically. The lower chest is actually a bit of a misnomer – there is no such thing as a muscle group known as the “lower” pecs. In reality, what people are referring to when they say “lower chest” is actually the sternal head of the pectoralis major.

When performing cable exercises for the lower chest, you want to focus on creating a horizontal adduction force. This means that your arms should be moving in towards each other from a position where they are perpendicular to your body (think: hugging someone). This will ensure that you are targeting the sternal head of the pectoralis major and building maximal size and strength in your lower chest.

Benefits of Lower Chest Cable Exercises

There are a few key benefits of cable exercises that make them ideal for targeting the lower chest. First, as we mentioned before, cable exercises provide constant tension on the muscles. This is important because it allows you to really focus on squeezing the muscle fibers and getting a good pump. Second, cable exercises are very versatile. There are a variety of different exercises and angles that you can target the lower chest from. This allows you to really mix up your workouts and keep your muscles guessing. Lastly, cable exercises are relatively easy to set up and require minimal equipment.

Now that we’ve discussed the benefits of cable exercises, let’s move on to the best lower chest cable exercises!

The Best Lower Chest Cable Exercises

There are a few different cable exercises that are great for targeting the lower chest.

Exercise #1: Cable Chest Press

The cable chest press targets all areas of the chest, but it is especially effective for targeting the lower chest.

To perform this exercise:

• Start by setting up a cable machine with the pulleys at shoulder level.

• Attach a straight-bar attachment to one side of the machine and grasp it with both hands.

• Start by pressing the bar out in front of you until your arms are fully extended.

• From here, slowly lower the bar until it is level with your lower chest.

• Pause for a moment and then press the bar back up to the starting position.

• Repeat for the desired number of reps

Exercise #2: Unilateral Cable Chest Press

The unilateral cable chest press is a great exercise for targeting each side of the chest individually. This is important because it helps to ensure that you are developing balanced strength and size in your lower chest.

To perform this exercise:

• Start by setting up a cable machine with the pulleys at shoulder level.

• Attach a single-arm handle to one side of the machine.

• Grasp the handle with your working hand and press it out in front of you until your arm is fully extended.

• From here, slowly lower the handle until it is level with your lower chest.

• Pause for a moment and then press the handle back up to the starting position.

• Repeat for the desired number of reps and then switch sides.

Exercise #3: Seated Cable Chest Press

The seated cable chest press is a great exercise for targeting the lower chest while also working the triceps.

To perform this exercise:

Start by sitting on a bench in front of a cable machine with the pulleys at shoulder level.

• Attach a single-arm handle to each side of the machine.

• Grasp the handles with your working hands and press them out in front of you until your arms are fully extended.

• From here, slowly lower the handles until they are level with your lower chest.

• Pause for a moment and then press the handles back up to the starting position.

• Repeat for the desired number of reps.

Exercise #4: Decline Cable Fly

The decline cable fly is another great exercise for targeting the lower chest. This exercise also works the shoulders and the triceps.

To perform this exercise:

• Start by setting up a cable machine with the pulleys above shoulder level.

• Attach a single-arm handle to each side of the machine.

• Grasp the handles with your working hands and press them down and out in front of you until your arms are fully extended.

• From here, slowly lower the handles until they are level with your waist.

• Pause for a moment and then press the handles back up to the starting position.

• Repeat for the desired number of reps.

Exercise #5: Seated Decline Cable Fly

The seated decline cable fly is a great exercise for targeting the lower chest while in a stationary position. This exercise also works the shoulders and the triceps.

To perform this exercise:

• Start by sitting on a decline bench in front of a cable machine with the pulleys above shoulder level.

• Attach a single-arm handle to each side of the machine.

• Grasp the handles with your working hands and press them down and out in front of you until your arms are fully extended.

• From here, slowly lower the handles until they are level with your waist.

• Pause for a moment and then press the handles back up to the starting position.

• Repeat for the desired number of reps

Exercise #6: Cable Pullover

The cable pullover is a great exercise for targeting the lower chest while also working the lats.

To perform this exercise:

• Start by standing in front of a cable machine with the pulleys at shoulder level.

• Attach straight cable bar to the machine.

• Grasp the cable bar with both hands and pull it over your head until your arms are fully extended.

• From here, slowly lower the cable bar until it is level with your waist.

• Pause for a moment and then press the cable bar back up to the starting position.

• Repeat for the desired number of reps

Common Mistakes

One of the most common mistakes people make when performing cable flys is not going through a full range of motion. It is important to lower the weight all the way down to your chest and then press it back up until your arms are fully extended.

Another common mistake is using too much weight. Using too much weight can lead to momentum and cheating. Make sure to use a weight that you can control throughout the entire range of motion.

Finally, people often swing their arms when performing cable flys. This takes away from the focus on the chest and puts unnecessary stress on the shoulders. Keep your arms stationary and only move them at the elbows.

Summary

In conclusion, the best lower chest cable exercises are the seated cable press, decline cable fly, seated decline cable fly, and cable pullover. These exercises all target the lower chest while also working the shoulders and triceps. When performing these exercises, be sure to go through a full range of motion and use a weight that you can control. Lastly, keep your arms stationary and only move them at the elbows. This will help to focus on the lower chest and prevent injury. Try these exercises out and see how they can help you build a strong and muscular lower chest!