Most of us have cable machines in our gyms, and this makes them one of the best ways to train your chest if you want mass and strength. Cable chest workouts are particularly great for targeting the upper and inner parts of your pecs,
helping you build the perfect shape along with plenty of sizes. But they’re often overlooked because people think they’re less effective than free weights or bodyweight exercises like push-ups.
This isn’t true, though, as long as you know how to use the cable machine properly in order to maximize your gains—both in terms of size and strength.
When looking to build muscle, most people will start with the basic compound movements (bench press, squat, deadlift) before moving on to isolation exercises (cable chest workout).
The reason most people choose isolation exercises over compound movements when they’re looking to add size and definition to their body is that compound movement will naturally add bulk to your frame,
As well as helps you burn fat and lose weight. So if you want to get rid of the bulk, then you’ll need to focus on doing cable chest workouts instead of squats and deadlifts.
A Cable Press Overview
A cable press is a type of weightlifting exercise that uses a cable machine to target the chest muscles. This exercise can be performed with either one arm or two arms and can be done with a variety of grip positions.
The cable press is an effective way to build muscle mass in the chest, as well as improve strength and definition. It’s also easier on your joints than doing traditional bench presses. The back should remain flat against the pad during this exercise, and proper form will ensure safe lifting without straining any muscles or risking injury.
To execute a Cable Press, start by standing in front of the cable machine at about arm’s length away from it so you can fully extend your arms and get into position. Place your feet shoulder-width apart, bend at the knees slightly (not too much), and place your elbows on top of each other in front of you.
Related: The Best Upper Chest Workout for an Impressive Physique
Now take hold of both handles with straight hands (or using any grip position) with palms facing down to begin pushing them towards each other at full extension until they are touching each other directly overhead – do not lock elbows!
Bring the handles back together again but don’t stop them before they reach their starting point.
Be sure to keep good posture while performing this exercise; remember that the back must stay completely flat against the padded area of the machine throughout all repetitions. For added intensity, try alternating which hand pushes first every few reps so both sides of your chest are stimulated equally.
Cable Chest Exercise Basics
The cable chest workout is one of the best workouts you can do to build a massive chest. This workout targets the pectoral muscles, which are the largest muscles in the chest. To perform this workout, you will need a cable machine and a weight stack.
Start by attaching a single-grip handle to the low pulley of the cable machine.
Then, standing in an upright position with your feet shoulder-width apart, grip the handle with your palms facing each other. From here, curl your hands toward your shoulders, keeping your elbows close to your sides.
Once your hands reach shoulder level, pause for a moment and squeeze your pectoral muscles before slowly returning to the starting position.
Repeat this exercise for 10-12 reps before moving on to the next exercise.
Incline Barbell Press
The incline barbell press is one of the best exercises for targeting the upper chest.
- To do this exercise, set an adjustable bench to a 30-45 degree angle and lie back on it.
- Grab a barbell with an overhand grip, and hold it at shoulder width.
- Press the barbell up until your arms are fully extended, and then lower it back down to the starting position.
- Repeat for three sets of eight to 12 reps.
Decline Bench Press
This exercise is a great way to work your lower chest. Start by lying on a decline bench with your feet up and your head down. Use a spotter to help you lift the barbell off the rack and lower it to your chest. pause for a moment, then press the barbell back up to the starting position. Make sure that you contract your pecs at the top of each rep.
Pec Deck Flyes
Pec deck flyes are an excellent exercise for targeting the inner pecs.
To do this exercise,
- Sit in a pec deck machine and adjust the weight so that it’s challenging but not too heavy.
- Grab the handles and press them together in front of your chest.
- From here, slowly spread your arms out until you feel a stretch in your chest.
- Then, bring your arms back together and repeat.
- Do three sets of 12-15 reps.
Standing Low Pulley Cross Over
This is an exercise that really targets the inner pectoral muscles. For this exercise, you’ll need a low pulley and a rope attachment. Start by standing with your feet shoulder-width apart and the low pulley in front of you.
- Grab the rope attachment with both hands and cross it over your body so that the right hand is in front of the left shoulder and vice versa.
- From here, pull the rope attachment down and across your body until your hands meet in front of your hips.
- Pause for a moment and then slowly return to the starting position.
One Arm Seated Lateral Raise
This is a great exercise for targeting the outer pec, which is often neglected in chest workouts. Sit with your back straight and raise one arm out to the side, keeping it parallel to the ground. You can use a light weight to start, and gradually increase the weight as you get comfortable with the movement. Remember to keep your core engaged and back straight throughout the exercise.
One Arm Seated Front Raise
Seated front raises are a great way to work your chest muscles, and they can be done with a variety of weights. If you’re looking to add mass, you’ll want to use a heavier weight.
For this exercise, you’ll need a cable machine and a single-arm attachment.
Related: 15 Arm Exercise Machines to Build Stronger Arms
- Sit with your back against the pad and grasp the handle with your palm facing down.
- Keeping your elbow slightly bent, raise the handle until your arm is parallel with the floor.
- pause for a moment, then slowly lower the weight back to the starting position.
- Complete eight to 12 reps before switching sides.
Low Pulley Rear Delt Flyes
Attach a single handle to a low pulley and face the weight stack. Take a few steps forward so that the cable is pulling from behind you. Start with your arms extended straight out in front of you and your palms facing each other.
This will be your starting position. From here, exhale and use your rear delts to bring your arms back until they are in line with your body. Squeeze your shoulder blades together at the top of the movement and hold for a second before returning to the starting position.
Standing Low Pulley Side Raise
This is one of the best cable chest workout exercises for targeting the lower part of the pecs. You’ll need a low pulley and a D-handle attachment.
- Start by standing with your feet shoulder-width apart and the low pulley to your right side.
- Bend your knees slightly and lean forward from the hips, keeping your back straight.
- With your right hand, grasp the D-handle attachment and hold it at arm’s length in front of you.
- This is your starting position. From here, slowly raise the handle out to the side until your arm is parallel to the floor.
- Return to the starting position and repeat for reps.
Dumbbell/Cable Front Raise Combination
The front raise is an excellent move for targeting the lower part of the pecs. The cable chest workout allows you to keep constant tension on the muscles, which is essential for building mass. This dumbbell/cable front raise combination is the best way to build a massive chest.
- Start by lying on a flat bench with a dumbbell in each hand.
- Raise the dumbbells to your chest, then lower them back to the starting position.
- Next, attach a cable to a low pulley and grab it with your right hand.
- Raise your right arm until it is parallel with the floor, then lower it back to the starting position.
- Repeat this move with your left arm.
Machine Lateral Raises
Lateral raises are a great way to work your shoulders, and they can be done with a variety of machines. For this workout, we recommend using the cable machine.
Related: 10 Dumbbell Chest Workouts to Build an Impressive Chest
- Begin by standing with your feet shoulder-width apart and your knees slightly bent.
- Grasp the handles of the machine with your palms facing down.
- Raise your arms out to the sides until they are parallel with the floor.
- Hold for a count of two and then lower your arms back to the starting position.
- Repeat for 12-15 reps.
Cambered Bar Reverse Grip Pulldowns
This is an excellent exercise for working the lower and outer pecs. How to do it: After attaching a cambered bar to a high pulley, take an overhand, shoulder-width grip. Bend your knees slightly and lean forward at your hips so that your back is almost parallel to the floor. From this position, pull the bar down to your chest. Reverse the motion, and return to the starting position.
Pullovers are a great exercise for targeting the chest muscles. They can be done with a cable machine, dumbbells, or even a barbell. Start by lying on your back on a bench with your feet flat on the floor.
Grab the weight with both hands and hold it above your chest. Keeping your core tight, slowly lower the weight behind your head until you feel a stretch in your chest. Reverse the motion and bring the weight back to the starting position.
How To Get A Bigger Chest
1. If you want to get a bigger chest, you need to focus on compound exercises that work for multiple muscle groups at once. The best exercises for this are the bench press, overhead press, and rows.
2. To really maximize your results, you should do these exercises with heavy weights and low reps.
3. In addition to compound exercises, you can also do some isolation exercises like flyes and cable crossovers.
Related: Quick Effective Good Chest Workouts to Get You Shredded
4. Make sure to warm up properly before working out your chest so you don’t injure yourself.
5. Start with a weight that’s about 50% of what you can lift for your desired number of reps.
6. If you’re looking to build mass, do 3-5 sets of 8-12 reps.
Building A Stronger Upper Body
A cable chest workout is a great way to build mass in your upper body. This type of workout allows you to really focus on your chest muscles and get a great pump. Here are some tips for getting the most out of your cable chest workout:
1. Choose the right weight. You should be able to lift the weight 10-12 times before your muscles start to fatigue.
2. Use a full range of motion. When you’re performing the exercises, make sure you’re using a full range of motion. This will help you get the most out of each rep and build more muscle.
3. Don’t forget to warm up. Before you start your workout, make sure you warm up with some light cardio and stretching. When you finish warming up, here’s an excellent starting point for your workout routine:
The Bottom Line
The cable chest workout is one of the best workouts you can do to build a massive chest. This workout hits all of the major muscles in your chest, including your pecs, delts, and lats. Plus, the constant tension provided by the cables will help to keep your muscles engaged throughout the entire workout.
Related: The 10 Best Inner Chest Workouts for Massive Results
So if you’re looking to build a bigger, stronger chest, be sure to give this workout a try! You’ll have an awesome time blasting away those pesky fat cells with some good old-fashioned weight lifting, and it’s always nice to make the most out of what you’ve got.