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When thinking of hitting the gym every day for a toned and sculptured chest, the first effective exercise that comes to mind is the bench press. However, it is certainly not the only exercise to tone your chest.
While bench presses or dumbbells might be highly effective, the cable chest workout is a more excellent and helpful exercise. You can achieve significant muscle, mass, and strength in and around your chest through harnessing and performing various cable chest cross workouts.
There is a sure way of performing each cable chest workout, common mistakes to avoid while doing it, and excellent results and benefits for your chest. Following is everything you need to know regarding the seven best chest cable workouts.
Benefits of Chest Cable Workouts
Our chest muscles are used in various everyday activities, even in the simplest forms, such as pushing a loaded cart of groceries or placing a heavy box on a shelf. As these muscles are at work most of the time, making these muscles more robust and strengthened can make your daily activities more accessible and efficient.
Your chest strength combines the pushing and pulling muscles in a body that work together for a good posture and your chest and shoulder health. For this reason, cable chest workouts are used and performed during gym sessions. Additionally, your shoulder, pectoral muscles, and triceps are also used in several daily activities that require strength and pushing; these areas are also focused on during the cable chest workouts through shoulder and chest exercises, as these muscles are crucial for many chest-centric practices.
Other exercises and props, including dumbbells, kettlebells, and barbells, strengthen your chest and are one of the first few things that come to mind when wanting to build chest muscle and mass. On the other hand, cable chest workouts not only strengthen your chest but also build constant muscle tension, which free weights cannot do effectively.
Free weights tend to break your muscles during certain moves and exercises. While cable chest workouts, in addition to exerting tension on your strengths, also limit the momentum in your movements, which implies greater demand and pressure on your muscles, further bulking them and making them stronger.
Adding a cable chest workout to your daily routine will be the best way to shower love on your much-worthy front side muscles of your upper body. Just remember to focus equally on the posterior pulling muscles and the front side pushing muscles equally. Here are some essential factors and benefits of cable chest workouts:
- Cable chest workouts are adjustable and can be used to target your muscles from multiple angles. You can raise and lower the pulleys at your comfort level and enjoy a versatile workout form that is missing with free weights.
- Cable machines also lower your risk of injuring or overloading yourself. You cannot lift the weight stack if it’s too heavy for you.
- Cable chest workouts are the best way to increase your overall muscle activation and functional strength. The cable chest muscles not only work on your chest muscles but also on your arms, shoulders, core, glutes, and legs as well. As the exercises engage all of your body, you burn calories faster and develop overall strength and functionality.
- The best thing about chest cable workouts is that they can be used in any direction and for any movement, such as twisting, pulling, pushing, bending, lunging, and squatting. You can remove or move these cables in any direction and get various movements.
7 Best Chest Cable Workouts
Although all cable chest workouts serve their purpose diligently and can be added to your workout sessions. However, the top 7 best cable chest workouts will provide you with the fantastic and drastic results you want.
1. Cable Crossover Chest Exercise
This classic chest exercise targets your lower chest and the outsides of your chest while providing you with a broader chest. You can use the cable set on a higher position to concentrate more on the lower compartment through the inward and downward push. Here are the steps to perform this exercise:
- Start with placing the handles high above so when the shoulder drop, they are still slightly above your shoulders.
- Now attach stirrup handles on both high pulleys. Now grab one handle from the inside of your hand and, taking a step back, reach for the other handle with the other hand.
- Keep your shoulders back and your spine straight, and take a step forward while keeping your one leg staggered and the front knee bent.
- Pull the weight forward now with a slight bent in your elbows.
- Now bring your hands in front of you, pulling the cables while making an arc shape.
- Squeeze your chest at the end of the pull and release slowly then. When removing, keep your elbows higher than your hands.
- Breathe in a while, relax, and breathe out while contracting. Remember to keep your head up all the time.
2. Low Cable Fly
The low cable fly exercise uses the cable machine at its inferior angle to focus and concentrate on your upper chest muscles. The upward slanting angle builds overall power and strength for the upper chest’s critical and mostly under-utilized muscles. Here are the steps to perform this exercise:
- Start with placing the cable stations at the lowest points on each side.
- Grab one with the inside of your hand while your palms facing out. Keep your feet more comprehensive, just about your shoulder width.
- Increasing your range of motion keeps your feet at a staggering stance. Keep your core tight, shoulders at the back, and head up high.
- Now pull the weights in an arc shape, reaching up from your waist length to your neck and upper chest.
- Keep your pecs squeezed when you execute and release the position in a controlled manner.
- Try to keep your elbows a bit bent during the movement.
3. Cable Fly Middle Chest
The cable fly middle chest exercise is a great exercise to increase your range of motion, determining where your hands meet. This exercise engages your core and stabilizes your muscles far more than any other exercise due to the control you need to manage for your weight moving in any direction. Here are the steps to perform this exercise:
- Attach a handle above the height of your shoulder on both cable towers.
- Grab both handles with your palms facing out. Standing in the middle, move one step forward and maintain a split stance. Bend your front knee slightly and transfer the weight of your body on the front foot.
- Now stretch your arms out wide and feel your chest and shoulders broadening.
- While keeping your chest straight and slightly bending your elbows, extend your hands in front, making them meet at the center of your chest while pulling on the cables.
- Hold the position for a couple of seconds to feel the squeeze and push in your chest. Release the place while controlling your weight equally.
4. Exercise Ball Cable Fly
The exercise ball cable fly not only strengthens your chest but your core muscles as well. This exercise also increases your glutes, hip activation, and overall body stability. It is also a great exercise to increase muscle activation of the hips and pectorals. Following are the steps through which you can perform the exercise called cable fly:
- Attach handles at the bottom of each cable tower.
- Place a Swiss or exercise ball of an appropriate size in the center.
- Now grab each handle in each hand, and through sitting on the ball, walk your feet outwards to make your body come in a semi-horizontal position where your shoulders and upper back are only on the ball.
- Have your hips in an upright position and maintain a 90-degree bend in the knees while keeping your feet flat.
- Start pulling with your arms extended wide and your hands below your shoulders.
- Pull the cables up, meeting at the top of your chest while maintaining a slight bend in your elbows. Hold this position making your pecs contract, and then release slowly.
5. Cable Flat Bench Press
While dumbbell presses allow you some breakpoints when you rest in your concentric phase, the cables machine, on the other hand, eliminates the rest and maximizes the tension throughout the whole exercise. This exercise entirely focuses on your inner and outer chest muscles. It would help if you raised the angles above your bench levels to keep your arms extended throughout the movement. Following are the steps to perform this exercise:
- Set up a bench at 30-45 degrees and attach the stirrups to the low pulleys. Lie down on the bench while keeping your feet flat on the ground.
- Hold the handles with the inside of your hands and exhale when you extend the elbows up while moving your arms upwards and inwards until your hands meet.
- Keep your spine straight and your head facing the ceiling to maintain a straight posture.
- Squeeze your chest at the top of the movement and inhale while releasing slowly.
- Return to the starting position and repeat the exercise as much as possible.
6. Unilateral Cable Chest Press
As ‘Unilateral’ means ‘one-sided,’ this exercise emphasizes one arm at a time. Unilateral exercises trigger excellent core recruitment because your lower back, obliques, abs, and glutes keep the spine and torso stable when you pull or push one-handed. Working on these core muscles in your body will protect you from lower back injuries in the longer run. Here are the steps to do the unilateral cable chest press:
- Position the stirrup on the bottom of the machine on one side.
- Grab the handle with the inside of your hand while your palm faces out.
- Now position the opposite hand on your hip and hold the other stirrup to add balance.
- Stand in the center of the crossover station and feel a little broadening compared to your shoulder width.
- Now pull the weight up and down, creating an arc and slightly bending your elbow.
- Stop at your chin and squeeze.
- Keep your face forward and your head up; slowly release while returning to the starting position. Now repeat the movement.
7. Cable Incline Bench Press
The cable incline bench press focuses on the upper pectoralis throughout all the movement. This exercise works at such an angle that you must push your stirrups upwards while pulling them inwards while being in action. Here are the steps to perform this exercise:
- Attach handles at the bottom of each cable tower.
- Holding cables in each hand, maintain you on an inclined bench of 45 degrees, placed right in the middle.
- Start pulling the cables by keeping your feet flat on the ground and your hands aligned with your chest at a 90-degree bend in your elbows.
- Now push the cables up and extend your arms together, stretching and pulling your upper chest.
- Return to the initial position without letting your arms go far back and try to over-stretch your deltoids.
Cable chest exercises enhance your body’s strength and stability while also building muscle mass in your chest. These exercises work for your wardrobe and your triceps, shoulders, neck, back, and overall toning and sculpting of your body.
Those mentioned above are the seven best chest cable workouts you can add to your workout sessions to acquire strengthened muscles and a muscular chest to have an amazing-looking body and enhance your productivity in daily tasks.
Can you build a chest with cables?
How do I make my chest bigger with cables?
Is cable press good for the chest?
The cable and dumbbell press are practical exercises to include in your chest training routines. They each offer unique benefits, and there is no reason why you should be confined to one or the other. Alternating between cables and dumbbells will help to keep your muscles guessing and avoid plateaus.
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