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The cable machine is often overlooked in favour of weights while performing chest exercises in the gym. However, what many people fail to realise is that the cable machine and the cable chest exercises are almost as good as free weight exercises when it comes to developing the upper and lower pectoral muscles.
Just by adjusting the resistance and changing the position of the pulleys, one could easily tune the machine to target different regions of the chest, making it a great piece of equipment for both beginners and experienced professionals.
Nevertheless, do not neglect the free weight exercises as they play a crucial role in developing the stabilisation muscles. It is best to complement the free weight exercises with cable chest workouts for maximum efficiency.
Let us not wait any longer and look closer at the chest workout tips that you could add to your workout routine for a strong chest.
#1 Cable Crossover
The standard cable crossover is a wonderful exercise that should be on the list of every fitness enthusiast. It not only aids in building the upper pectoral muscles but also activates the deltoids and triceps.
Instructions:
Step 1: Select the appropriate resistance and hold the high pulleys in both the hands. Have a firm grip with the palms facing towards the body. Ensure that the arms are parallel to the ground during the entire duration of the exercise.
Step 2: Take a step forward and pull the handles towards the centre in a smooth arc motion while keeping a straight back. Bend the whole torso forward using your hips for proper form.
Step 3: Hold the contraction for a moment and return to the initial position.
Repeat the exercise for the recommended number of times.
Important tip: Do not use momentum to return the handles to the initial position. Focus on a smooth motion to target the pectorals with greater accuracy.
Next up: Cable Chest Press
#2 Cable Chest Press
The cable chest press not only targets the pectoral muscles but also works on improving the deltoids, triceps and the biceps for a complete upper body workout. The exercise is great for even beginners and casual trainers, thanks to its simple yet effective motion.
Also, read 5 Explosive Bicep Exercises that Guarantees Big Arms.
Instructions:
Step 1: Sit with your back rested on the support and your feet planted firmly on the floor. Set an appropriate weight and grab the handles with both the hands such that the palms are facing downwards. The elbows should be bent and the forearms should make a 90-degree angle with the upper arms.
Step 2: Push the handles forward until the arms are almost fully extended. Keep in mind that the arms should be parallel to the floor throughout the duration of the exercise.
Step 3: Hold for a moment and return to the initial position.
Perform the exercise for the recommended number of repetitions.
Important tip: You could perform the cable chest press while standing for variable resistance and improved customisability.
Next up: Incline Cable Fly
#3 Incline Cable Fly
The incline cable fly is one of the best cable chest exercises that everyone should add to their training program. It is great for building the muscles in the upper chest region and should be performed at the end of the workout for maximum results.
Instructions:
Step 1: Set the appropriate weight and adjust the pulleys in a low position. Position yourself on an incline bench with your back rested completely on the support.
Step 2: Secure the handles in both the hands with the palms facing towards the body. The arms should be fully extended and above the chest to complete the initial position of the exercise.
Step 3: Gradually lower the handles in an arc position until you feel a stretch in the chest. Have a slight bend in the elbows to avoid unnecessary stress on the biceps.
Step 4: Hold for a moment and return to the starting position in a controlled motion for maximum efficiency.
Repeat the exercise for the recommended number of times.
Important tip: Vary the inclination angle of the bench to target different regions of the chest.
Next up: Cable Iron Cross
#4 Cable Iron Cross
The cable iron cross is a beginner-level isolation exercise that targets the pectoral muscles with unrivalled precision. Additionally, it is a workout that actives the deltoids and triceps.
Instructions:
Step 1: Select the appropriate resistance and move the pulleys to a high position.
Step 2: Stand straight and hold the handles with both hands such that the palms are facing downwards. Position the forearms right in front of your abdomen to finish the initial position of the exercise.
Step 3: Gradually raise the handles to the side in a wide arc until you feel a stretch in the chest.
Step 4: Pause for a moment and return to the initial position.
Repeat the exercise for the recommended number of times.
Important tips: Ensure a constant tension in the cables during the entire motion. Do not overload the resistance as it could lead to a rotator cuff injury.
Next up: Low Pulley Cable Fly
#5 Low Pulley Cable Fly
The low pulley cable fly primarily targets the upper pectoral muscles found in the chest region. Moreover, it tones the anterior deltoids and the biceps as the secondary muscle group.
Also, read 6 Best Chest Exercises with Dumbbells To Build Your Chest.
Instructions:
Step 1: Stand straight and secure both handles of the low pulleys with a firm grip. The arms should be fully extended, and the palms should be facing away outwards.
Step 2: Slowly pull the handles towards the chest in an arc motion with slightly bent elbows. Do not sway your torso while performing this motion.
Step 3: Pause for a moment and return to the initial position.
Repeat the exercise for the recommended number of times.
Important tip: Raise and lower the handles at the same speed in a controlled motion, which ensures supreme activation of the chest muscles.
