Welcome to Lifestyle Femina | 10 Chest Workouts With Cables
If you’re looking for a new way to build strength and power in your chest, then cable workouts are the answer. Cable exercises offer a full range of motion, helping you target even the toughest areas. Plus, they require less equipment than some other types of workouts and can be done anywhere. In this post, we highlight 10 chest exercises you can do with cables to help sculpt and build your chest muscles. We also provide tips on how to perform each exercise safely and effectively. Read on to learn more!
Are Cable Exercises Good For the Chest?
While some lifters prefer to stay away from using cables for chest exercises, others find that cable workouts are a great way to mix up their routine and add some variety to their training. Whether or not you feel that cable exercises are good for chest development is ultimately up to you, but there are definitely some benefits that come with using cables for your chest workout. Lets see the benefits:
Benefits Of Best Chest Workouts With Cables
There are many benefits to training with cables, including the ability to target specific muscle groups, increased stability and resistance, and a greater range of motion. Cables also allow for a more intense workout by providing constant tension on the muscles.
- One of the main advantages of using cables for chest exercises is that they allow you to target your pecs from a variety of angles. This is because you can adjust the position of the pulleys to change the angle of resistance, which in turn allows you to hit your pecs from different angles.
Cable exercises also tend to be more joint-friendly than other types of chest exercises (such as bench pressing), which makes them a good option if you have any pre-existing injuries or joint issues.
- Another benefit of using cables for your chest workout is that they allow you to use a greater range of motion than other types of exercises. This means that you can really stretch out your pecs and get a deep muscle contraction, which can lead to better results in terms of muscle growth.
If you’re looking for a new way to mix up your chest workout, give cable exercises a try and see how they work for you. Remember, there’s no right or wrong way to train ultimately, it’s up to you what type of exercises you use and how you perform them.
Drawbacks Of Using Best Chest Workouts With Cables
There are a few potential drawbacks to using cables for your chest workouts.
- If you don’t have access to a good quality cable machine, the workout may not be as effective.
- If you’re not used to working with cables, it can be easy to get injured if you don’t use the proper form.
- Because cable exercises tend to be more isolation exercises, they may not provide as much of a full-body workout as other types of chest exercises.
5 Steps to Properly Execute Each Workout
Step:1. Warm-Up Before Starting
In order to properly execute each workout, it is important to warm up before starting. A light jog or jump rope for 5-10 minutes will help to increase your heart rate and loosen your muscles. After your warm-up, it is time to start your first exercise.
Step:2. High-Pulley or Low-Pulley
For the first exercise, choose either the high-pulley or low-pulley cable machine. With either choice, you will want to grab the handle with an overhand grip and position yourself so that the weight stack is in line with your chest.
Step:3. Repeat Reps
From here, simply press the handle away from your body until your arms are fully extended. Be sure to keep a slight bend in your elbows throughout the movement to avoid stress on the joint. Return the handle back to the starting position, and repeat for 12-15 reps.
Step:4. Dumbbell Presses
Next, it is time for incline dumbbell presses. Start by sitting on an incline bench with a weight in each hand, palms facing forwards. Press the weights straight up above your chest, pause for a moment at the top of the movement, then lower back down under control until your arms are nearly extended. Repeat for 12-15 reps.
Step:5. Flat bench dumbbell flyes
The final exercise to execute this workout is flat bench dumbbell flyes. Begin by lying flat on a bench holding a weight in each hand with your palms facing inward towards your feet. From here, raise both weights straight up above your chest before slowly lowering them back down out to your sides while keeping a slight
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Tips for Beginners
Cables are a great way to add resistance to your chest workouts, and they can be especially helpful for beginners. Here are some tips to get the most out of your cable chest workouts:
- Start with a lower weight and higher reps. This will help you get used to the movement and build up your strength.
- Use a full range of motion. Don’t cheat yourself by not going all the way down on the negative or not fully extending your arms on the positive.
- Control the weight. Don’t let the cables swing or jerk you around; use a slow and controlled motion throughout the entire range of motion.
- Be sure to work both sides equally. It’s easy to default to working one side more than the other, but this will only lead to imbalances in your strength and muscular development.
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The 10 Best Chest Workouts With Cables
These workouts would provide you with all the necessary components for a completely developed chest.
Some exercises emphasize strength, while others emphasize muscle growth or endurance.
Some exercises will target the muscle’s higher fibers, others its lower fibers, and still others its middle fibers.
In addition, several exercises produce an excellent stretch for the pecs under tension. Others will cause you to experience chest constriction like never before!
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1. Standing Cable Chest Press: Best Chest Workouts With Cables
- Stand with your feet shoulder-width apart and your knees slightly bent.
- Grasp the handles of the cable machine with your palms facing forward.
- Press the handles away from your chest, extending your arms straight.
- Return to the starting position and repeat for 12-15 reps.
Steps To Do Standing Cable Chest Press
In order to do this exercise, you will need a cable machine and a weight that is challenging but allows you to complete all reps with proper form.
Start by attaching a handle to the low pulley of the machine, and standing with your feet shoulder-width apart. Grab the handle with both hands and bring it up to your chest, maintaining a slight bend in your elbows. From here, press the handle straight out in front of you until your arms are fully extended.
Be sure to keep your core engaged throughout the movement and resist the urge to arch your back. Return the handle back to your chest and repeat for desired reps.
2. Seated Cable Chest Press: Chest Workouts With Cables
Seated cable chest press is a great way to work your pecs without putting strain on your shoulders. The exercise can be performed with a variety of grip widths, but the most important thing is to keep your core engaged throughout the movement.
To set up for the exercise, attach a straight or angled bar to a low pulley. Sit down on a bench with your back against the pad and grasp the bar with an overhand grip, hands shoulder-width apart. Press the bar straight out in front of you, extending your arms fully. Return to the starting position and repeat for 10-12 reps.
Steps to Do Seated Cable Chest Press
Sit facing the weight stack with your back and head against the padded support and your feet flat on the floor.
Grasp the handles with an overhand grip and position them at chest level with your elbows bent and palms facing away from you. This is your starting position.
While keeping your back pressed firmly against the support, press the handles together in a straight line until your elbows are extended fully. Return to the starting position, maintaining control of the weight throughout the movement.
3. Cable Bench Press: Best Cable Chest Exercise
In order to do this exercise, you will need a cable machine and a bench. First, set the bench up in the middle of the cable machine. Next, adjust the pulleys so that they are at about shoulder height. Now, take hold of the handles and position yourself on the bench so that your back is flat against it and your feet are planted firmly on the ground.
This is the starting position for the exercise. From here, slowly lower the handles down towards your chest while keeping your elbows close to your body. Once the handles reach your chest, pause for a moment and then press them back up to the starting position. Repeat this motion for a total of 12-15 reps.
Steps To Do Cable Bench Press
Start by sitting on a flat bench with a weight in each hand and your feet flat on the floor. With a straight back, press the weights up above your chest.
Slowly lower the weights back down to your starting position and repeat for 12-15 repetitions.
4. Seated Cable Chest Fly: Top Cable Machine Chest Workouts
Start by sitting on a bench with your back straight and a weight in each hand. Next, place your hands on the ends of the cables, making sure that your palms are facing each other. From here, press your arms together in front of you and then slowly open them up to the sides as you exhale. At the end of the movement, your arms should be in line with your shoulders and your palms should be facing each other once again. inhale as you return to the starting position.
Steps To Do Seated Cable Chest Fly
Assuming you have access to a cable machine at your gym, doing a seated cable chest fly is a great way to work your pecs. Here’s how to do it:
Sit down in the seat and adjust the pads so that they’re right in front of your chest.
Grab the handles with an overhand grip, making sure that your palms are facing each other.
From here, simply extend your arms out to the sides and then bring them back together in front of your chest. That’s one rep!
- Make sure to keep your core engaged throughout the entire movement and resist the temptation to arch your back as you bring your arms together. If you want, you can also add a small twist at the top of the move by bringing one handle slightly higher than the other as you come back together.
5. Standing Cable Crossover: Top Chest Workouts With Cables
One of the most effective exercises for developing the chest muscles is the standing cable crossover. This exercise can be performed with either a high pulley or low pulley system, and involves crossing your arms in front of your body and then extending them out to the sides.
The standing cable crossover is an excellent way to target the inner pecs, which are often neglected in other chest exercises. Additionally, this exercise also hits the front deltoids and triceps, making it a great compound move for overall upper-body development.
Steps To Do Standing Cable Crossover
If you’re looking for a great way to add some extra definition to your chest muscles, the standing cable crossover is a great exercise to try. Here’s how to do it:
Start by standing in the middle of a cable machine, with the pulleys set at shoulder height.
Take hold of the handles, one in each hand, and step forward so that your arms are extended out in front of you.
From here, slowly bring your hands together in front of your body, keeping your elbows slightly bent as you do so.
Once your hands meet in the middle, squeeze your chest muscles and hold for a moment before returning to the starting position.
Repeat for 10-12 reps and then switch sides.
6. Cable Incline Bench Press: Best Chest Workouts With Cables
Incline bench presses are a great way to target the upper chest muscles, and when you use cables instead of dumbbells or a barbell, you can really isolate those muscles. To do a cable incline bench press, set an adjustable bench to an incline and position yourself so that the handles of the low pulleys are at about shoulder level.
Choose your weight and then press the handles together in front of you, keeping your elbows close to your sides. Slowly lower the weight until your elbows are at 90 degrees, and then press back up.
Steps To Do Cable Incline Bench Press
Cable incline bench press is a great way to work your chest muscles. The key to this exercise is to keep your back and head straight, and to lower the weight slowly and controlled.
To start, set the cable pulley to the lowest setting. Sit down on the bench with your feet flat on the ground and grab the handles. Press the handles together in front of your chest, then slowly lower them back down to your sides. Repeat for 12-15 reps.
As you get stronger, you can increase the weight or resistance by moving the pin up to a higher setting on the pulley. You can also try doing this exercise with one arm at a time for an added challenge.
7. Seated Cable Incline Chest Fly: Top Cable Machine Chest Workouts
This is a great exercise for targeting the upper chest, and it can be done with either dumbbells or a cable machine. To do this exercise, simply sit on an incline bench with your back against the pad, and position the cables so that they are at shoulder level. From there, simply extend your arms out to the sides and then bring them back together in a fly motion.
Steps To Do Seated Cable Incline Chest Fly
Before you start your seated cable incline chest fly, set up an adjustable bench at a 45-degree angle and attach a high pulley to a weight stack. Sit on the bench with your back pressed firmly against the pad and your feet flat on the floor.
Grasp the handle attached to the high pulley with both hands and extend your arms straight out in front of you. This is your starting position. From here, slowly lower the handle until your upper arms are parallel with the floor. Be sure to keep your back pressed firmly against the bench and resist the temptation to arch your back as you lower the weight.
Once you reach the bottom of the movement, pause for a moment and then raise the handle back to the starting position. Remember to keep your core engaged throughout the entire movement to avoid putting unnecessary strain on your lower back.
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8. Lying Cable Coffin Press: Best Cable Chest Exercise
The Lying Cable Coffin Press is a great way to work your chest muscles with cables. To do this exercise, you will need a cable machine and a weight stack. Attach a straight bar to the low pulley of the cable machine. Lie down on your back on a bench with the bar in your hands and your feet flat on the floor. Press the bar up until your arms are straight, then lower it back down to your chest.
- Be sure to keep your core engaged throughout the entire exercise.
Steps To Do Lying Cable Coffin Press
Start by lying on your back with a weight in each hand and your feet flat on the floor.
Raise your arms straight up over your chest, keeping your palms facing each other. This is your starting position.
From here, slowly lower the weights to either side of your head while maintaining control throughout the entire range of motion. Keep your elbows slightly bent and resist the temptation to let them touch the floor.
Once you reach the bottom of the movement, pause for a count of two before slowly returning to the starting position. That’s one rep.
8. Standing Cable Incline Crossover: Cable Machine Chest Workouts
The standing cable incline crossover is a variation of the standard cable crossover, which primarily targets the muscles in the middle and front of the chest.
To do the move, start by adjusting the pulleys on the cable machine so that they are at shoulder height. Choose a weight that you can safely lift for 12-15 repetitions. Grab each handle with one hand, and step forward so that your arms are extended in front of you at shoulder level.
Keeping your core engaged, slowly bring your hands together in front of your body. As you do this, be sure to keep your elbows slightly bent and squeeze your shoulder blades together. Return to the starting position and repeat for 12-15 reps.
Steps to Do Standing Cable Incline Crossover
This is a great move to work your chest muscles with cables. It also hits your front deltoids, biceps, and triceps.
Attach a D-handle to the low pulley of a cable machine.
Grasp the handle with your right hand and step forward with your left foot. Your left hand should be at your side. This is your starting position.
Keeping your upper arms parallel to the floor, exhale as you curl the handle up and across your body until your right hand is at shoulder level. Be sure to keep your core engaged throughout the movement.
Slowly return to the starting position and repeat for 12-15 reps before switching sides.
9. Single-Arm Cable Decline Crossover: Top Cable Machine Chest Workouts
The single-arm cable decline crossover is a great exercise for targeting the chest muscles. To do this exercise, you will need a cable machine and a decline bench.
Steps to Do Single-Arm Cable Decline Crossover
Start in a standing position with your feet shoulder-width apart, and a cable attached to a low pulley at about waist height.
Grasp the cable with your left hand, and step forward with your right foot.
Bend your torso forward at the waist, and keep your back straight as you lower your left arm down and across your body towards the right side.
Return to the starting position, and repeat on the other side.
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10. Single-Arm Cable Incline Fly: Best Cable Chest Exercise
Start by lying on an incline bench with your head at the higher end and a single-arm cable attached to the low pulley.
Grasp the cable with your working hand and position your arm so that your elbow is bent at 90 degrees and your forearm is perpendicular to the floor. This is your starting position.
Keeping your upper arm stationary, exhale and curl the cable as you contract your chest muscles. Continue to raise the weight until your biceps are just short of touching your shoulder.
Squeeze your chest muscles hard for a second as you reach the contracted position, then inhale and slowly lower the weight back to the starting position.
Repeat for the recommended amount of repetitions before switching sides.
Steps to Do Single-Arm Cable Incline Fly
This move targets the chest muscles from a different angle than a traditional bench press, making it a great addition to your workout routine.
Set an incline bench at around 45 degrees and adjust a cable pulley to shoulder height. Attach a single handle to the pulley.
Grasp the handle with your right hand and sit on the edge of the bench. Position your feet so that they are firmly planted on the floor.
Lean back slightly and press the handle out in front of you, keeping your elbow slightly bent.
From this position, slowly fly the weight up and out to the side, leading with your pinky finger. Squeeze your chest muscles at the top of the movement before returning to the starting position.
Beginner Cable Chest Workout
If you’re just starting out with cable chest workouts, this beginner routine is a great place to start. All you need is a weight bench and a set of adjustable cables.
Start by setting the cables at shoulder height. Choose a weight that’s challenging but not too heavy, and attach one handle to each cable. Sit on the bench with your back straight and your feet flat on the ground.
Now it’s time to start working those pecs!
Begin with a basic chest press
Start with your arms extended in front of you, and slowly lower the weights until your elbows are at 90 degrees. Pause for a moment, then press the weights back up to the starting position.
Try a flye movement
Start with your arms extended out to the sides, and slowly bring the weights together in front of your chest. Again, pause for a moment at the peak of the movement before returning to the starting position.
Finish up with some pullovers
Lie down on the bench and hold one weight in each hand. Extend your arms straight overhead, then slowly lower them behind your head until your elbows are at 90 degrees. Reverse the motion to return to the starting position.
That’s one set – now rest for a minute or two and repeat!
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We hope this article has helped you figure out how to use cables for your chest workouts. There are many benefits to using cable machines, from developing your stabilizer muscles and improving balance to being able to focus more on each muscle group without the need for a spotter. Utilizing a variety of cable exercises can provide an effective workout that will help you reach your fitness goals. Give these 10 moves a try and see what kind of results you get.
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