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14 Best Cable Chest Exercises and Workout Routine

thegymwhizz
August 20, 2023

Looking to pump up your pecs with the perfect cable chest exercises? Here’s an interesting fact: incorporating varied cable chest workouts can significantly enhance muscle strength and size.

This comprehensive guide will introduce you to 14 top-tier cable exertions, tailored to give you that ripped, well-defined look. Dive in, your transformation awaits!

Key Takeaways

Cable chest exercises provide joint – friendly movements, continuous tension for muscle growth, increased range of motion, and smooth and controlled motions that target specific muscles.
The benefits of cable chest exercises include better overall development and growth in the chest muscles, improved endurance and stamina, targeted muscle activation, versatility in targeting specific areas of the chest, and potential for muscle growth.
Some examples of effective cable chest exercises are Cable Crossover (Middle Cable Fly), Low Cable Fly (Low to High Cable Fly), High Cable Fly (High to Low Cable Fly), Standing Cable Chest Press.

Benefits of Cable Chest Exercises

Cable chest exercises offer a range of benefits, including joint-friendly movements, continuous tension for muscle growth, increased range of motion, and smooth and controlled motions that target specific muscles for optimal activation.

Joint-friendly

Cable chest exercises are designed to be joint-friendly. The smooth, controlled movements and continuous tension from the cables reduce strain on your joints compared to traditional free weight exercises.

This lessens the risk of injury while still providing substantial resistance for muscle growth. For bodybuilders with a history of joint problems or those looking to prevent future issues, integrating cable chest workouts into their routine can offer an effective and safer way to boost pec power and achieve defined muscular contours.

Continuous tension

Continuous tension is one of the key benefits of cable chest exercises that makes them highly effective for building strong and sculpted pecs. Unlike free weight exercises, where tension may diminish at certain points in the range of motion, cable chest exercises provide constant resistance throughout the entire movement.

This means your muscles are working harder and being challenged from start to finish.

By keeping the muscles under continuous tension, cable chest exercises maximize muscle fiber recruitment and activation, leading to better overall development and growth in your chest muscles.

The constant resistance also helps to improve muscle endurance and stamina over time.

Some great examples of cable chest exercises that offer continuous tension include the Cable Crossover (Middle Cable Fly), Low Cable Fly (Low to High Cable Fly), High Cable Fly (High to Low Cable Fly), Standing Cable Chest Press, and many more.

Increased range of motion

One of the key benefits of cable chest exercises is the increased range of motion they offer. By using cables, you can extend your arms further apart or bring them closer together compared to traditional free weight exercises.

This allows for a greater stretch and contraction of the chest muscles, leading to enhanced muscle development and definition. With a wider range of motion, you can effectively target different parts of your pecs, such as the upper chest or lower chest, helping you achieve a more balanced and sculpted look.

So if you’re looking to take your chest workouts to the next level and maximize your gains, incorporating cable exercises into your routine is definitely worth considering.

Smooth and controlled motion

Smooth and controlled motion is a crucial aspect of cable chest exercises for bodybuilders. It allows you to focus on engaging the targeted muscles effectively, ensuring maximum muscle activation and growth.

With cables, you have continuous tension throughout the movement, which promotes better muscle fiber recruitment and development. By maintaining a smooth and controlled motion, you can also minimize the risk of injury while maximizing your pec power.

So, when performing cable chest exercises, prioritize smooth and controlled movements for optimal results in building a stronger and more impressive chest physique.

Targeted muscle activation

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Cable Chest Exercises — Photo by TotalShape on Pixabay

Targeted muscle activation is one of the key benefits of cable chest exercises for bodybuilders. By using cables, you can isolate and engage specific muscles within your chest, ensuring maximum development and growth.

Unlike other forms of chest exercises that may involve assistance from secondary muscles, cables allow you to focus solely on activating your pectoral muscles.

With cable chest exercises, such as the Cable Crossover or the Standing Cable Chest Press, you can target both the upper and lower pecs with precision. The continuous tension provided by cables ensures that your muscles remain engaged throughout each repetition, leading to better muscle fiber recruitment and ultimately more significant gains in size and strength.

Versatility

Cable chest exercises are known for their versatility, making them a crucial component of any bodybuilder’s workout routine. With cable machines, you have the flexibility to target specific areas of your chest, including your upper, middle, and lower pecs.

This allows you to tailor your workouts based on your individual needs and goals.

The wide range of exercises available with cable machines also means that you can constantly switch up your workouts to keep challenging your muscles and prevent plateaus. Whether it’s cable crossovers for overall chest development or incline cable flyes to focus on the upper chest, there is no shortage of options.

Additionally, cables offer continuous tension throughout each exercise movement. This constant resistance ensures that your muscles are engaged throughout the entire range of motion, maximizing muscle activation and promoting better muscle growth over time.

Muscle growth

One of the key benefits of incorporating cable chest exercises into your workout routine is the potential for muscle growth. Cable chest exercises provide a unique form of resistance that can effectively target and engage your pectoral muscles, allowing for optimal muscle development.

The continuous tension provided by the cables helps to keep your muscles engaged throughout each repetition, maximizing the overall intensity of your chest workout.

By regularly performing cable chest exercises such as cable crossovers, flyes, and presses, you can stimulate muscle fibers in different areas of your chest for a more well-rounded and balanced physique.

Additionally, using cables allows for a greater range of motion compared to traditional free weight exercises, enabling you to fully stretch and contract your pecs with each repetition.

To promote muscle growth while performing cable chest exercises, it’s important to gradually increase the resistance over time as your strength improves. By challenging yourself with heavier weights or adjusting the pulley position on the cable machine, you can continue to push your muscles beyond their comfort zone and encourage further growth.

Remember to prioritize proper form and technique during each exercise to avoid potential injuries or strain. Focus on maintaining control throughout each movement and really squeeze your pecs at the peak contraction point before slowly releasing back to starting position.

14 Best Cable Chest Exercises

Discover the ultimate cable chest exercises that will take your pec development to new heights and leave you with serious pec power. Read on to find out which exercises made it to our top 14 list and start sculpting a stronger, more defined chest today!

Cable Crossover (Middle Cable Fly)

The Cable Crossover, also known as the Middle Cable Fly, is a highly effective exercise for targeting your chest muscles. This exercise involves pulling the cables from a high position to a low position in a crossing motion. Here’s why bodybuilders love this exercise:

Develops the pecs: The Cable Crossover specifically targets your pectoral muscles, helping to build size and definition in your chest.
Increased range of motion: Unlike traditional bench presses, the cables allow for a wider range of motion, providing better muscle activation and growth.
Continuous tension: The constant tension provided by the cables throughout the movement increases time under tension, promoting muscle hypertrophy.
Stabilizer activation: The Cable Crossover also engages stabilizer muscles, including your shoulders and core, helping to improve overall upper body strength.
Versatility: This exercise can be done with various attachments like rope handles or straight bars, allowing you to target different areas of your chest.

Set up two cable machines on either side of you and attach D – handles or rope handles at shoulder height.
Stand with your feet shoulder – width apart and grasp each handle with an overhand grip.
Take a step forward to create tension in the cables and slightly bend forward at the waist.
With a slight bend in your arms and keeping your core engaged, bring both handles down and across your body in an arc-like motion until they meet in front of you.
Pause for a brief moment at peak contraction, squeezing your chest muscles.
Slowly return to the starting position under control.

Low Cable Fly (Low to High Cable Fly)

The low cable fly, also known as the low to high cable fly, is a fantastic exercise for targeting your chest muscles and adding definition to your pecs. Here’s how to perform it correctly:

Stand facing away from the cable machine with your feet shoulder – width apart.
Attach a D – handle to a low pulley, and hold one handle in each hand.
With a slight bend in your elbows, raise your arms in front of you until they are parallel to the floor.
Engage your core and maintain a slight bend in your knees throughout the movement.
Keep your shoulders down and back, with your chest lifted and facing forward.
Slowly bring both handles up towards each other in an arc motion, crossing them at shoulder height.
Squeeze your chest muscles together at the top of the movement for maximum contraction.
Control the weights back down to the starting position with a slow and controlled motion.

Provides constant tension on the chest muscles throughout the entire range of motion.
Targets the outer portion of your pectoral muscles, helping you achieve a wider – looking chest.
Engages stabilizer muscles in your shoulders and upper back for improved overall strength and stability.
Promotes balanced muscle development by working both sides of your body simultaneously.

Start with lighter weights to master proper form before increasing resistance.
Focus on maintaining tension on your chest throughout the entire set by not allowing the weights to touch or rest at any point during the exercise.
Avoid excessive swinging or jerking motions by using slow and controlled movements.

High Cable Fly (High to Low Cable Fly)

The high cable fly, also known as the high to low cable fly, is an effective chest exercise that targets the upper chest muscles. It is a great way to add variety to your cable chest workout routine and develop serious pec power. Here’s how to perform the high cable fly:

Stand in front of the cable machine with your feet shoulder – width apart.
Adjust the pulleys so that they are set at the highest position.
Grab one handle in each hand and step forward, creating tension on the cables.
Keep your elbows slightly bent and bring your arms down and across your body in a sweeping motion.
Focus on squeezing your chest muscles as you bring your hands together at waist level.
Slowly reverse the motion and return to the starting position with control.
Repeat for the desired number of reps.

Standing Cable Chest Press

The standing cable chest press is an effective exercise that targets the muscles in your chest, specifically the pectoralis major and minor. This compound movement also engages your shoulders and triceps for a complete upper body workout. Here are some key points to remember when performing the standing cable chest press:

Attach handles to the cables at shoulder height.
Stand in a split stance with one foot forward and one foot back for stability.
Grab the handles with an overhand grip and extend your arms out in front of you, keeping a slight bend in your elbows.
Take a deep breath in and brace your core.
Slowly push the cables away from your body until your arms are fully extended, maintaining control throughout the movement.
Pause briefly at the end of the movement to squeeze your chest muscles.
Inhale as you slowly return to starting position, allowing your elbows to slightly bend.
Repeat for the desired number of repetitions.

Keep your back straight and avoid leaning forward or backward during the exercise.
Engage your chest muscles throughout each repetition by focusing on squeezing them together at the peak of the movement.
Use a weight that challenges you without sacrificing proper form.

Cable Flat Bench Press

The Cable Flat Bench Press is an effective exercise for targeting the chest muscles. Here are the key points to keep in mind:

Set up a flat bench in front of a cable machine, with the cables positioned at chest height.
Grab each handle of the cables and sit on the bench facing away from the machine.
Position your feet firmly on the ground and keep your back straight against the bench.
Start with your arms extended out in front of you, palms facing down.
Slowly bend your elbows and bring your hands towards your chest in a controlled manner.
Squeeze your chest muscles at the top of the movement and then slowly return to the starting position.
Make sure to maintain tension in your chest throughout each rep by not letting go of resistance on the cables.
Aim for proper form and technique rather than using heavy weights, as this exercise emphasizes muscle activation.

Cable Incline Bench Press

The cable incline bench press is a powerhouse exercise that targets your upper chest muscles, helping you build strength and size. Incorporating this exercise into your cable chest workout routine can take your chest training to the next level. Here’s how to perform the cable incline bench press:

Adjust the bench to a 45 – degree incline angle.
Attach the handles or stirrups to the high pulleys of the cable machine.
Sit on the bench with your back firmly against the pad and grip the handles with a pronated (overhand) grip.
Start with your arms extended straight out in front of you and bring them down until they are parallel to the ground, keeping a slight bend in your elbows.
Engage your chest muscles and push the handles away from you by extending your arms fully.
Pause for a moment at the top of the movement, feeling a strong contraction in your chest.
Slowly lower the handles back to starting position, maintaining control throughout.

Keep your core engaged and maintain proper form throughout the exercise.
Avoid using momentum or swinging your body to lift the weights.
Focus on squeezing your chest muscles at the top of each rep for maximum muscle activation.

Cable Decline Bench Press

The Cable Decline Bench Press is a fantastic exercise for bodybuilders looking to target their lower chest and build serious pec power. Here’s why you should add it to your workout routine:

Provides constant tension on the chest muscles throughout the entire range of motion.
Activates the lower chest muscles effectively, helping to develop a well – rounded and defined chest.
Allows for a greater stretch in the pectoral muscles compared to traditional decline bench press exercises.
Helps improve upper body strength and stability by engaging the core and stabilizer muscles.
Offers an alternative to traditional barbell or dumbbell decline bench press, adding variation to your workouts.

Set up a cable machine with two handles attached at the bottom pulleys.
Lie down on a decline bench facing away from the machine.
Grab one handle in each hand with an overhand grip and extend your arms straight up above your chest.
Keeping your elbows slightly bent, slowly lower the handles towards your sides until you feel a deep stretch in your chest.
Exhale and push the handles back up to the starting position while contracting your chest muscles.

Use controlled movements throughout, focusing on squeezing your chest muscles as you push up.
Keep your core engaged and maintain proper form by keeping your back flat against the bench.
Choose an appropriate weight that allows you to complete each rep with proper form.

Lying Cable Chest Fly

The lying cable chest fly is an effective exercise for targeting the muscles in your chest. It helps to develop strength and size in your pectoral muscles. Here’s how to perform the lying cable chest fly:

Lie flat on a bench with your feet firmly planted on the ground, holding a cable handle in each hand.
Stretch your arms out to your sides, keeping a slight bend in your elbows.
Engage your core and squeeze your shoulder blades together as you bring the cable handles together in front of your chest.
Pause for a moment at the peak of the movement, feeling a strong contraction in your chest muscles.
Slowly release back to the starting position, maintaining tension on the cables throughout the entire range of motion.

Targets the pecs: This exercise isolates and activates your chest muscles, helping to build strength and size.
Increased range of motion: Using cables allows you to extend beyond what you can achieve with free weights, providing a deeper stretch and greater muscle engagement.
Constant tension: Unlike dumbbells or barbells, which experience a decrease in tension at certain points during an exercise, cables provide constant resistance throughout the entire movement.
Better mind-muscle connection: The lying cable chest fly requires careful coordination between different muscle groups, enhancing neuromuscular connection and overall control.
Variety: Cable exercises offer a wide range of angles and variations to target specific areas of your chest for balanced development.

Incline Cable Fly

The incline cable fly is a powerful exercise for targeting the upper chest muscles. It helps to develop strength and definition in this area, resulting in a well-rounded and impressive chest. Here’s how you can perform the incline cable fly:

Set up an incline bench at approximately 45 degrees.
Attach the handles to the high pulleys of a cable machine.
Grab one handle in each hand with an overhand grip.
Position yourself on the incline bench with your feet firmly planted on the ground.
Start with your arms extended out at your sides, slightly bent at the elbows.
Keeping a slight bend in your elbows, bring your hands together in front of your chest.
Hold the contraction for a moment, then slowly return to the starting position.

Focus on using your chest muscles to bring your hands together, rather than relying solely on your arms or shoulders.
Keep controlled movements throughout the exercise, avoiding any sudden jerking motions.
Engage your core and maintain good posture throughout.

To intensify the exercise, try using lower pulleys instead of high pulleys for a different angle of resistance.
You can also experiment with different grip variations, such as neutral or underhand grips, to target slightly different areas of the chest.

Cable Press on Stability Ball

To add an extra challenge to your cable chest workout, try incorporating the Cable Press on Stability Ball. This exercise engages your core muscles and improves stability while targeting the chest muscles. Here’s how to do it:

Sit on a stability ball with your feet firmly planted on the ground.
Hold the cables with an overhand grip, ensuring that each cable is across your shoulders.
Maintain an upright posture and engage your core muscles.
Exhale and push the cables forward until your arms are fully extended in front of you.
Pause for a moment at the end position, feeling the tension in your chest muscles.
Inhale and slowly return to the starting position, keeping control throughout the movement.

Keep your back straight and avoid arching or rounding it during the exercise.
Focus on squeezing your chest muscles at the peak of the movement for maximum muscle activation.
Use a weight that challenges you but allows you to maintain proper form.

Cable Incline Fly on Stability Ball

Performing cable incline fly on a stability ball is an effective exercise for targeting the upper chest muscles and improving overall chest strength. Here’s how to do it:

Set up a stability ball in front of a cable machine, ensuring that the cables are at chest level.
Sit on the stability ball and roll yourself forward until your upper back is supported by the ball.
Grab a handle from each cable with an overhand grip and extend your arms out to the sides, keeping a slight bend in your elbows.
Engage your core and squeeze your shoulder blades together as you bring your hands together in front of your chest, crossing them slightly.
Slowly reverse the motion and return to the starting position, maintaining control throughout the movement.
Repeat for the desired number of repetitions.

Keep your chest lifted and shoulders down throughout the exercise.
Focus on squeezing your chest muscles at the top of the movement for maximum activation.
Use a weight that challenges you without compromising form.

Decline Cable Fly

The decline cable fly is a great exercise for targeting the lower chest muscles. It helps to build strength and definition in this specific area, creating a balanced and sculpted chest. Here’s how to perform the decline cable fly:

Adjust the cable pulleys to the lowest position and attach a D – handle to each side.
Lie down on a decline bench with your head towards the floor and feet securely anchored.
Hold one D – handle in each hand, palms facing forward.
Start with your arms extended out to the sides, slightly bent at the elbows.
Slowly bring your hands together in front of your chest, keeping a slight bend in your elbows throughout the movement.
Squeeze your pecs at the peak of the contraction, making sure to maintain control and tension in the muscles.
Slowly return to the starting position, allowing your arms to open back up under control.

Focus on using your chest muscles to perform the movement rather than relying on momentum or swinging.
Keep your core engaged and maintain a stable body position throughout the exercise.
Exhale as you bring your hands together and inhale as you return to the starting position.

To increase intensity, try using heavier weights or performing drop sets where you decrease weight after reaching failure.
You can also experiment with different grip positions such as palms facing downwards or palms facing upwards.

Single Arm Chest Fly

The single-arm chest fly is an effective cable chest exercise that targets your pecs and helps to build upper body strength. Here’s how to perform it correctly:

Attach a D – handle to the low pulley on a cable machine.
Stand with your side facing the cable machine, feet shoulder – width apart, and knees slightly bent.
Grab the handle with one hand and step forward, creating tension in the cable.
Bring your arm across your body in a wide arc, keeping it slightly bent at the elbow.
Pause when your arm is fully extended in front of you, feeling a stretch in your chest muscles.
Slowly reverse the movement, bringing your arm back to the starting position.

Keep your core engaged and maintain good posture throughout the exercise.
Control the movement and avoid relying on momentum.
Focus on squeezing your chest muscles as you bring your arm across your body.
Exhale as you extend your arm and inhale as you return to the starting position.

Cable Pullover

The cable pullover is an effective exercise that targets the chest muscles, particularly the upper chest and back. It can help bodybuilders achieve a wider and more defined chest. Here’s how to perform the cable pullover:

Start by attaching a straight bar or rope attachment to a high pulley on a cable machine.
Stand with your feet shoulder – width apart and grab the bar or rope with an overhand grip.
Step forward slightly, keeping your arms extended in front of you.
Keep your core engaged and maintain a slight bend in your elbows throughout the movement.
Pull the bar or rope down towards your thighs while simultaneously extending your arms out to the sides.
Feel the stretch in your chest and back as you lower the weight down.
Slowly bring the bar or rope back to the starting position by reversing the movement.

Keep your chest lifted and shoulders pulled back.
Avoid hunching over or allowing your lower back to arch excessively.
Engage your core muscles for stability.

Cable Chest Workout Routine

Looking to build serious pec power? Check out our cable chest workout routine for beginners, intermediates, and advanced bodybuilders. Get ready to take your chest gains to the next level!

Training volume (sets and reps)

When it comes to building a bigger and stronger chest, the key is to focus on the right volume of sets and reps. Here is a simple guide outlining the optimal training volume for each exercise in your Cable Chest Workout Routine:

Exercise	Sets	Reps
Cable Crossover	3-4	8-12
Low Cable Fly	3-4	8-12
High Cable Fly	3-4	8-12
Standing Cable Chest Press	3-4	8-12
Cable Flat Bench Press	3-4	8-12
Cable Incline Bench Press	3-4	8-12
Cable Decline Bench Press	3-4	8-12
Lying Cable Chest Fly	3-4	8-12
Incline Cable Fly	3-4	8-12
Cable Press on Stability Ball	3-4	8-12
Cable Incline Fly on Stability Ball	3-4	8-12
Decline Cable Fly	3-4	8-12
Single Arm Chest Fly	3-4	8-12
Cable Pullover	3-4	8-12

This table gives you a guideline to follow, remember, the aim should be to push yourself, but never at the expense of form.

Training plan based on goals

To create an effective cable chest workout routine, it’s important to have clear goals in mind. Whether you want to build muscle mass, increase strength, or improve overall chest development, tailoring your training plan to your objectives is key.

For bodybuilders looking for muscle growth and size, a higher volume approach is often recommended. This means performing multiple sets (around 3-4) of each cable chest exercise with a moderate rep range of 8-12.

Focus on incorporating exercises that target the different areas of the chest such as the cable crossover and incline cable fly.

If your goal is strength gains and power, lower reps with heavier weights are ideal. Aim for around 2-3 sets per exercise with a rep range of 4-6. Exercises like the heavy standing cable chest press or single arm chest fly can help you achieve this.

Regardless of your specific goal, it’s crucial to maintain proper form throughout every exercise and progressively increase weight over time to continue challenging your muscles.

Beginner workout routine

If you’re just starting out with cable chest exercises, it’s important to focus on proper form and technique. Here’s a beginner workout routine to help you get started:

Cable Chest Press: 3 sets of 10-12 reps

Stand facing the cable machine with the handles at chest height.
Grab the handles and step forward, keeping your arms extended.
Keeping your core engaged, push the handles forward until your arms are fully extended.
Slowly reverse the movement and repeat.

Cable Fly: 3 sets of 10-12 reps

Set the cable pulleys at shoulder height.
Stand in the center, grab a handle in each hand, and step forward to create tension.
Extend your arms out to your sides while maintaining a slight bend in your elbows.
Bring your hands together in front of your body, squeezing your chest muscles.
Slowly return to the starting position and repeat.

Incline Cable Bench Press: 3 sets of 10-12 reps

Set an adjustable bench at a 45 – degree angle.
Sit on the bench facing away from the cable machine with a handle in each hand.
Lean back onto the bench while holding onto the handles.
Push the handles up until your arms are fully extended, then slowly lower them back down.

Low to High Cable Fly: 3 sets of 10-12 reps

Set the cable pulleys at their lowest positions.
Stand in between them with one foot slightly in front of the other for balance.
Grab each handle and bring them up and across your body in an upward diagonal motion.
Squeeze your chest muscles at the top of the movement before returning to the starting position.

Intermediate workout routine

Ready to take your cable chest workout to the next level? Here’s an intermediate routine that will help you continue building and strengthening your pecs:

Cable Crossover (Middle Cable Fly): 3 sets of 10-12 reps
Low Cable Fly (Low to High Cable Fly): 3 sets of 10-12 reps
Standing Cable Chest Press: 3 sets of 8-10 reps
Lying Cable Chest Fly: 3 sets of 10-12 reps
Incline Cable Fly: 3 sets of 10-12 reps

Cable Decline Bench Press: 3 sets of 8-10 reps
Single Arm Chest Fly: 3 sets of 10-12 reps on each side
Cable Pullover: 3 sets of 8-10 reps

Cable Press on Stability Ball: 3 sets of 10-12 reps
Decline Cable Fly: 2 sets of 12-15 reps
Incline Cable Fly on Stability Ball: Finish off with a burnout set, performing as many reps as you can until failure.

Advanced workout routine

To take your cable chest workouts to the next level, here is an advanced routine that will challenge your muscles and help you achieve serious pec power. Remember, always warm up before starting any workout routine.

Cable Incline Bench Press: 4 sets x 6-8 reps
Cable Flat Bench Press: 4 sets x 6-8 reps
Cable Decline Bench Press: 4 sets x 6-8 reps
Low Cable Fly (Low to High Cable Fly): 3 sets x 10-12 reps
High Cable Fly (High to Low Cable Fly): 3 sets x 10-12 reps
Single Arm Chest Fly: 3 sets x 10-12 reps per arm
Lying Cable Chest Fly: 3 sets x 10-12 reps

Conclusion

In conclusion, incorporating cable chest exercises into your workout routine can greatly enhance your pec development and overall strength. With the 14 best exercises we’ve covered, you have a wide range of options to target different areas of your chest and achieve impressive results.

Whether you’re a beginner or advanced lifter, these exercises provide continuous tension, smooth motion, and targeted muscle activation for serious pec power. So grab those cables and get ready to take your chest workouts to the next level!