The 17 Ultimate Cable Chest Exercises (Complete Guide)
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Our Summary And Answer: The 17 Ultimate Cable Chest Exercises
Though often underrated, cable exercises are some of the most effective workouts. For one thing, they allow you to target specific muscle groups more effectively than other types of exercises.
For example, doing a cable curl is much better than doing a chest press if you want to work on your biceps. Additionally, cable exercises are versatile and can be adapted to fit any fitness level. You can use lighter weights and lower resistance levels if you’re a beginner.
As you get stronger, you can increase your weight and resistance levels accordingly. Cable exercises offer a great way to target specific muscle groups and can be adapted to fit any fitness level. So if you’re looking for an effective workout, don’t overlook the importance of cable exercises.
Are you looking to add some new exercises to your chest routine? If so, you’re in luck! This blog post will introduce you to 17 different cable chest exercises you can use today. Cable machines offer a lot of versatility and can be used to target the chest muscles in a variety of ways.
So, if you’re looking to build a bigger and stronger chest, then make sure to give these exercises a try!
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Why Train Your Chest?
There are a lot of different reasons why people hit the gym. Some people want to build muscle, some want to lose weight, and some just want to stay in shape.
Whatever your goals may be, training your chest is a great way to help you achieve them. For one thing, chest exercises are very effective in building muscle.
When you work your chest muscles, you not only improve your appearance but also increase your strength and power. In addition, training your chest can help to improve your posture and prevent back pain.
Additionally, chest exercises are a great way to burn calories and lose weight. So whether you’re looking to bulk up or slim down, training your chest is a great place to start.
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19 Top Benefits of Doing Cable Chest Exercises
Now that we’ve gone over some of the benefits of training your chest, let’s take a look at why you should be doing cable chest exercises.
1. Better Motion Control
When you’re using free weights, there’s a lot of room for error. With cables, however, you have much better control over the weight and the motion, which can help you target your muscles more effectively.
2. Increased Range of Motion
Cables also allow for a greater range of motion than free weights, meaning that you can target your muscles from different angles and really work them hard.
3. More Varied Exercises
There are a lot of different cable chest exercises that you can do, which means that you can keep your workouts interesting and varied. This is especially important if you’re trying to avoid plateauing.
4. Greater Stability
Another advantage of using cables is that they offer greater stability than free weights. This can be especially helpful if you’re new to working out or if you have any injuries that you’re trying to rehab.
5. Convenience
Cable machines are also very convenient since they usually come with all the weight stacks and attachments that you need. This means that you don’t have to worry about lugging around a bunch of different weights or equipment to your workouts.
6. Accessibility
Cable machines are also generally very accessible since they’re usually found in gyms and fitness centers. This makes them a great option if you’re looking for a workout that you can do on your own or with a group.
7. Affordable
Another great thing about cable chest exercises is that they’re usually very affordable. If you have a gym membership, you likely have access to all the equipment that you need.
8. Suitable for All Levels
Cable chest exercises are also suitable for all levels, which means that anyone can benefit from them. Whether you’re a beginner or a seasoned pro, there’s an exercise that’s perfect for you.
9. Great for Isolation
Cable chest exercises are also great for isolation, which means that you can really focus on your chest muscles and get a great workout. If you’re looking to build a bigger chest, this is definitely the way to go.
10. Can Be Done at Home
If you have a cable machine at home, then you can do these exercises anytime, anywhere. This is a great option if you don’t have time to go to the gym or if you want to save money on your membership.
11. Time-Efficient
Cable chest exercises are also very time-efficient since you can usually get a great workout in just 30 minutes or so. This is perfect if you’re short on time or if you’re looking to get a quick, effective workout.
12. Low Impact
Cable chest exercises are also low impact, which means that they’re gentle on your joints and muscles. This is a great option if you’re recovering from an injury or if you’re just looking for a low-impact workout.
13. Can Be Done With a Partner
Cable chest exercises can also be done with a partner, which is a great way to add some variety to your workouts. This is also a great way to stay motivated and accountable to your fitness goals.
14. Help Improve Posture
Cable chest exercises can also help improve your posture by strengthening your upper body muscles. This is a great way to avoid pain in the neck, shoulders, and back.
15. Can Be Done Outside
If you have a portable cable machine, then you can do these exercises outside. This is a great way to get some fresh air and vitamin D while you’re working out.
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16. Improve Bone Density
Cable chest exercises can also help improve your bone density, which is especially important as you age. This is a great way to reduce your risk of osteoporosis and other age-related conditions.
17. Boost Confidence
Doing cable chest exercises can also help boost your confidence since you’ll be able to see your progress over time. This is a great way to stay motivated and focused on your fitness goals.
18. Help Relieve Stress
Cable chest exercises can also help relieve stress, which is a great way to improve your overall health. This is a great way to unwind after a long day or week.
19. Improve Overall Health
Finally, cable chest exercises can also help improve your overall health. This is a great way to get in shape and reduce your risk of heart disease, stroke, and other health conditions.
17 Best Cable Chest Workouts
Now let’s move on to the fun part: the actual exercises! Here are 17 of the best cable chest workouts that you can do to build strength, muscle, and definition in your chest.
1. Cable Crossover
The cable crossover is a great exercise for isolating your chest muscles and getting a great workout. To do this exercise, start by standing in the middle of a cable crossover machine with your feet shoulder-width apart. Grab the handles of the machine with your palms facing each other and your arms extended out in front of you.
As you exhale, slowly bring your hands together in front of your chest, crossing them over each other. Be sure to keep your elbows slightly bent and your core engaged throughout the movement.
2. Cable Chest Press
The cable chest press is one of the few exercises that can match the bench press in terms of its ability to build strength and muscle. To do this exercise, start by setting up a cable machine with the pulleys at shoulder height. Attach a handle to each pulley and grab them with your palms facing away from you.
Then, step back a few feet from the machine and press the handles forward until your arms are straight. From here, bend your elbows and lower the handles to your chest. Be sure to keep your core engaged and your back straight throughout the movement.
3. Incline Cable Fly
The incline cable fly is a great exercise for targeting the upper chest muscles. To do this exercise, start by setting up an incline bench at a cable machine. Attach a handle to each pulley and sit on the bench with your back pressed firmly against the pad.
Grab the handles with your palms facing each other and your arms extended out in front of you. From here, bend your elbows and slowly bring the handles together in front of your chest. Be sure to keep your core engaged and your back pressed against the bench throughout the movement.
4. Flat Cable Flyes
Another great exercise for targeting the chest muscles is the flat cable fly. This exercise is similar to the incline cable fly, but it is performed on a flat bench instead of an incline bench.
To do this exercise, start by attaching a handle to each pulley of a cable machine. Then, lie down on a flat bench with your feet planted firmly on the ground. Make sure that your back is flat against the bench and that your head is in line with your spine. From here, hold the handles out to your sides with your palms facing each other.
Keeping your arms straight, slowly bring the handles together in front of your chest. Be sure to keep your back pressed firmly against the bench and resist the urge to arch your back as you bring the handles together. Once your hands touch in front of your chest, pause for a moment and then slowly return to the starting position.
5. Unilateral Cable Press
The unilateral cable press is a great exercise for targeting the triceps, as well as the muscles of the chest and shoulders. To do this exercise, stand with your feet shoulder-width apart and your knees slightly bent. Grasp a cable handle in each hand, and press the handles forward until your arms are straight. Next, slowly lower the handles back to the starting position.
Be sure to keep your core engaged throughout the movement, and resist the temptation to swing your arms. This exercise can be done with a light weight for high reps, or with a heavy weight for low reps. Either way, it’s an effective way to build strength and definition in the arms.
6. Single Arm Seated Cable Press
The single-arm seated cable press is a great exercise for toning the arms and shoulders. To do the exercise, sit with your back straight and your feet planted firmly on the ground. Grasp the cable with one hand, and extend your arm straight out in front of you. Slowly press the cable forward until your arm is fully extended, and then return to the starting position.
Repeat the exercise 10-15 times before switching to the other arm. You can also increase the weight of the cable to make the exercise more challenging. By performing this exercise regularly, you can achieve a strong, toned chest and shoulders.
7. One Arm Cable Crossover
The one-arm cable crossover is a great exercise for targeting the chest muscles. To do the exercise, start by standing in between two cable machines, with the pulleys set at shoulder height. Choose a weight that is challenging but doable for 12-15 reps.
Grab one handle in each hand, and step forward so that your arms are extended in front of you at shoulder level. As you exhale, bring your hands together in front of your chest, keeping your elbows slightly bent. pause for a count of two, and then return to the starting position. Repeat for the desired number of reps. This exercise can also be done with one arm at a time, which allows you to really focus on each side of the chest.
8. Decline Cable Chest Pullover
The cable machine is a great way to mix up your chest workout routine. To do a cable machine chest pullover, start by attaching a cable handle to the low pulley of a cable machine. Then, lie down on a bench with the cable handle in one hand and your other hand behind your head. From here, press the cable handle overhead, then lower it behind your head until you feel a stretch in your chest. Finally, press the cable handle back up to the starting position. Doing 3-4 sets of 10-12 reps will give you a great pump!
9. Standing Cable Chest Press
The standing cable chest press is a great exercise for working your chest muscles. To do the exercise, start by standing in front of a cable machine with the weight stack at about chest height. Grab a handle in each hand and step forward so that the cables are pulling the weights toward you.
From there, simply press the handles forward until your arms are straight, and then return to the starting position. You can vary the width of your grip to target different areas of your chest, and you can also use different weights to make the exercise more or less challenging. Whether you’re a beginner or an experienced weightlifter, the standing cable chest press is a great exercise for building strong muscles.
10. Cable Incline bench press
The cable incline bench press is a great exercise for strengthening the chest and shoulders. The inclined angle of the bench allows you to target the upper chest muscles, while the cable resistance provides a more challenging workout than a traditional dumbbell press.
To perform the exercise, start by setting the bench at a 45-degree angle and adjusting the weight stack so that it is level with your mid-chest. Grab the handle of the pulley with both hands and extend your arms straight out in front of you.
From there, slowly lower the weight until your elbows are at 90 degrees, then press back up to the starting position. Be sure to keep your core engaged throughout the exercise to avoid putting unnecessary strain on your lower back.
11. Close Grip Cable Press
The close grip cable press is a great exercise for targeting your triceps. To do the exercise, start by attaching a rope attachment to a low pulley. Grab the rope with your palms facing each other, and then step back so that there is tension on the cable.
Bend your elbows and lower the rope behind your head, then press it back up to the starting position. Make sure to keep your upper arms close to your ears throughout the movement. You can also try variations of this exercise by using a straight bar attachment or a V-bar attachment.
12. Cable Iron Cross
The cable iron cross is a great exercise for building strength and stability in the shoulders. Start by grabbing with both hands a cable attachment that is attached to the low pulley of a cable machine.
Step away from the machine so that there is tension on the cable, and then raise your arms out to the sides until they are in line with your shoulders. From there, slowly lower your arms in front of you until they are crossed at the wrists, and then press back up to the starting position. Be sure to keep your core engaged throughout the exercise to avoid putting unnecessary strain on your lower back.
13. Exercise Ball Cable Flye
The Exercise Ball Cable Flye is a great way to work your chest muscles. You will need a stability ball and a cable machine for this exercise. Start by lying on the ball with your back and head supported. Grab the handles of the pulley with each hand and extend your arms straight out in front of you. From there, slowly lower the handles to the sides of your chest, and then press them back up to the starting position. Make sure to keep your core engaged throughout the exercise.
14. Standing Cable Push Press
The standing cable push press is a great exercise for working your shoulders, triceps, and chest. To do the exercise, start by standing with your feet shoulder-width apart and your knees slightly bent. Grab a handle in each hand and press the handles up so that your arms are extended straight overhead. From here, bend your knees and hips as you lower the handles down to your chest. Pause for a moment, then extend your legs and drive the handles back up overhead.
15. Cable Bent Over Flye
The cable bent over flye is a great exercise for targeting the muscles in the back. To do the exercise, start by standing with your feet shoulder-width apart and a slight bend in your knees. Grip the handles of the cables with your palms facing each other. From here, bend forward at the hips and lower your torso until it is parallel with the floor.
Be sure to keep your back straight and your core engaged throughout the movement. Once you reach the bottom of the movement, pause for a moment and then return to the starting position. Repeat for the desired number of repetitions. This exercise can be performed with either one arm or both arms at a time.
16. High Cable Chest Flye
The cable chest flye is a great exercise for targeting the muscles in your chest. To do this exercise, you will need access to a weight machine with adjustable cables. First, adjust the cables so that they are at shoulder height.
Next, grab the handles and step forward so that your arms are extended straight out in front of you. From here, slowly bring your arms together in a fly motion. Be sure to keep your palms facing each other throughout the movement. As you bring your arms together, squeeze your chest muscles and hold for a count of two. Finally, return to the starting position and repeat for 10-12 repetitions.
17. Single Arm Decline Cable Chest Press
The single arm decline cable chest press is a great exercise for targeting the muscles in your chest, as well as your shoulders and triceps. To perform this exercise, you will need a decline bench and a cable machine.
Attach a single handle to the low pulley of the cable machine, and then lie down on the decline bench. Start with the weight in your left hand, and then press it up until your arm is fully extended. Return to the starting position, and then repeat with your right arm.
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Frequently Asked Questions About The 17 Ultimate Cable Chest Exercises
Can you build a chest with cables?
If you’re looking to add some serious definition to your chest muscles, then you may be wondering if cables are the way to go. The short answer is yes! cables can be an effective tool for building a strong and muscular chest.
One of the benefits of using cables is that they allow you to target specific muscle groups. For example, if you want to focus on your inner chest muscles, you can do so by using a cable crossover exercise. This move is difficult to do with free weights, but it’s relatively easy to do with cables. As a result, you’ll be able to really isolate and work those inner chest muscles.
Another benefit of using cables is that they provide resistance in all directions. This is different from free weights, which only provide resistance in one direction – gravity. By working against resistance from all sides, your muscles will be better defined and more pronounced. So if you’re looking for a way to really take your chest workouts to the next level, then consider adding some cable exercises into your routine.
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How do you hit a chest with cable?
When you’re working out with cable machines, it’s important to use the correct technique in order to avoid injury and get the most out of your workout. When hitting a chest with cable, start by standing in the middle of the cable machine with a weight pulley on either side of you.
Choose the weight you want to use and attach it to the pulley on one side. Grasp the handle attached to the other pulley, and then step forward so that your arm is extended in front of you. From this position, simply flex your elbow and bring the handle towards your chest.
As you do this, be sure to keep your shoulder down and your elbow close to your body – if you let your elbow flare out, you’ll put unnecessary strain on your shoulder. If you keep these pointers in mind, you’ll be able to hit your chest safely and effectively with cable machines.
Are cable machine exercises good for the chest?
Any good chest workout routine should include exercises that work all the major muscles in the area, including the pectoralis major and minor, the serratus anterior, and the deltoids. Cable machine exercises can be a great way to target all of these muscle groups.
For example, a cable chest fly will work the pectorals, while a cable crossover will also hit the serratus anterior. And since the cable machine allows you to vary the resistance and angle of pull, you can really customize your workout to target specific muscle groups. So if you’re looking to build a strong and impressive chest, don’t forget to add some cable machine exercises to your routine.
What cable exercises target the upper chest?
The cable machine is a versatile piece of equipment that can be used to target a variety of muscle groups. When it comes to targeting the upper chest, there are a few key exercises to keep in mind. The first is the standing cable fly. To do this exercise, start by attaching a handle to each end of the cable machine.
Then, step forward so that the cables are in front of you and your arms are outstretched. From there, simply bring your arms together in a flying motion, making sure to keep your elbows slightly bent. Another great exercise for the upper chest is the incline pulling exercise. To do this, set the bench at an incline and then attach a handle to the cable machine.
Sit on the bench and grab the handle with an overhand grip. From there, simply pull the handle down to your chest, keeping your elbows close to your body. These are just two of the many exercises that you can do on the cable machine to target your upper chest. So get creative and mix things up to keep your workouts interesting and effective.
What are 3 types of exercises to strengthen your chest?
There are a number of exercises that can help to strengthen your chest muscles. One popular choice is push-ups, which can be done virtually anywhere and require no equipment. Another option is the bench press, which can be performed using dumbbells or a barbell.
For an added challenge, you can also try weighted push-ups, in which you place a plate on your back while performing the exercise. By incorporating these exercises into your workout routine, you can develop stronger chest muscles and improve your overall strength and fitness level.
Are cable chest exercises effective in building upper body strength?
Absolutely. Cable chest exercises are particularly effective for stimulating the muscles of your chest. They provide a unique form of resistance that differs from free weights, leading to a constant tension on your muscles during the exercise. This, in turn, can be beneficial for both muscle strength and hypertrophy. For a comprehensive guide on how to implement these exercises into your workout regime, you might want to check out our The Ultimate Guide for Chest Workouts.
What are some of the benefits of doing cable chest exercises?
Cable chest exercises offer a myriad of benefits. They improve muscle strength, promote hypertrophy, improve joint mobility, and can help you achieve a more balanced physique. To know more, take a look at our blog post detailing the Benefits of the Pec Deck Chest Training.
Can I combine cable chest exercises with other workouts?
Definitely. In fact, many people find success by combining cable chest exercises with other muscle group workouts. A popular combination includes chest and bicep workouts, which can provide a balanced approach to upper body training.
I sometimes feel chest pain after push ups. Is that normal?
While some muscle soreness after exercise is normal, sharp or severe chest pain is not and could indicate an injury or excessive strain. If you’re experiencing chest pain after push ups, it might be due to incorrect form or pushing yourself too hard. Always remember, safety is paramount when performing any exercise. To learn more, read our blog post on Does Push Up Cause Chest Pain.
Can I combine cable chest exercises with barbell workouts for a comprehensive chest routine?
Absolutely! While cable chest exercises offer a unique range of motion and constant tension for your muscles, chest workouts with a barbell can complement these exercises by engaging multiple muscle groups and providing a different type of resistance.
This comprehensive guide offers a variety of barbell exercises that can be incorporated into your routine. Combining different types of exercises can help you achieve a well-rounded and effective chest workout.
Remember, variety is key to continuous muscle growth and strength gains.
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Closing Thoughts : The 17 Ultimate Cable Chest Exercises
We hope this article provided you with some inspiration for your next chest workout. Remember, the key to a great chest is to mix up your exercises and keep your muscles guessing. By using a variety of exercises and weights, you can achieve a well-rounded chest that is strong and muscular.
Also, be sure to focus on your form. If you are using good form, you will get the most out of your workout and avoid injury. Finally, don’t forget to warm up before your workout and cool down afterward. By taking these simple steps, you can ensure that your chest workouts are safe and effective. Thanks for reading!
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