8 Best Cable Pec Exercises for a Full Cable Chest Workout

Cable chest workout routines are implausible for constructing robust, well-balanced pecs. 

Regardless of this, many weightlifters underestimate and underuse them, both as a result of they don’t notice their effectiveness or they’re uncertain the best way to incorporate them into productive cable chest exercises.

We’re going to repair that on this article. 

By the top, you’ll have discovered the greatest cable chest workout routines to your complete chest, who ought to use cables to coach their pecs and why it’s helpful, two strong cable machine chest exercises, suggestions for maximizing your progress, and extra.

The 8 Greatest Cable Chest Workout routines

Listed below are the most effective cable pec workout routines for coaching your higher, mid, and decrease chest. 

1. Standing Cable Chest Press

Why: Of all of the chest workout routines with cables, the standing cable chest press permits you to raise the heaviest weights and progress most frequently, making it maybe the most effective cable pec train for gaining dimension and power. That’s why each good chest exercise with cables facilities across the standing cable chest press.

The best way to: 

Alter each pulleys on a twin cable machine to shoulder top and fasten the single-handle attachments. 
Seize a deal with in every hand and stand centrally between the pulleys in order that the cables pull your arms out to your sides. 
Take 1-to-2 steps ahead and stagger your stance.
Pull your shoulder blades collectively and tuck them down, then bend your elbows so your higher arms are virtually parallel to the ground and your forearms level ahead, then flip your wrists so your palms face the ground.
Press the handles ahead by extending your arms till the handles meet in entrance of your chest.
Reverse the motion and return to the beginning place.

2. Flat Cable Bench Press

Why: The flat cable bench press trains your chest equally to the standing cable chest press; the one vital distinction is the flat cable bench press requires a bench. Utilizing a bench makes the train extra secure, however it additionally makes the setup harder. Relying on the cable machine, it will probably additionally really feel barely extra awkward (the cables can really feel like they’re dragging your arms out to the edges reasonably than straight again).

Nonetheless, the flat cable bench press is a superb cable train for the chest and a viable different to the standing cable chest press. 

The best way to: 

Place a bench centrally between the pulleys on a twin cable machine.
Alter each pulleys to the bottom setting and fasten the single-handle attachments. 
Seize a deal with in every hand and lie on the bench. 
Pull your shoulder blades collectively and tuck them down, then bend your elbows so your forearms level upward and your fingers are on both facet of your chest, then flip your wrists so your palms face your legs.
Press the handles upward and collectively till your arms are prolonged and the handles meet in entrance of your chest.
Reverse the motion and return to the beginning place.

3. Incline Cable Bench Press

Why: By performing the cable bench press on an incline, you practice the higher chest greater than the mid and decrease pecs. Doing efficient higher chest cable workout routines is essential for making certain you develop full, proportional pecs. 

The best way to: 

Place a bench angled at 45 levels centrally between the pulleys on a cable machine.
Alter each pulleys on the machine to the bottom setting and fasten the single-handle attachments. 
Seize a deal with in every hand and lie on the bench. 
Pull your shoulder blades collectively and tuck them down, then bend your elbows so your forearms level upward and your fingers are on both facet of your chest, then flip your wrists so your palms face ahead.
Press the handles upward and collectively till your arms are prolonged and the handles meet in entrance of your higher chest.
Reverse the motion and return to the beginning place.

4. Cable Pullover

Why: The cable pullover trains shoulder extension (bringing your arms from overhead to your sides by shifting in an arc in entrance of you), which is among the main features of the pecs, particularly the decrease pecs. In different phrases, the cable pullover is a top-tier decrease chest cable train.

The best way to: 

Set the pulley on a cable machine to the very best setting and fasten the rope deal with.
Maintain one finish of the rope in every hand, and step away from the pulley till you’re feeling rigidity within the cable.
Lean ahead till your physique makes a 45-degree angle with the ground and your arms are almost straight, reaching overhead.
Hold a small bend in your elbows and pull the rope in an arc towards your ft.
Reverse the motion and return to the beginning place.

5. Cable Crossover

Why: The cable crossover trains your pectoral muscle groups by means of a full vary of movement and whereas stretched, which advantages muscle development. 

The best way to: 

Alter each pulleys on a twin cable machine to chest stage and fasten the single-handle attachments. 
Seize a deal with in every hand and stand centrally between the pulleys in order that the cables pull your arms out to your sides. 
Sustaining a slight bend in your elbows, take 1-to-2 steps ahead so your arms are just a little behind your torso along with your palms dealing with ahead.
Conserving your elbows barely bent, convey your fingers towards one another in an arc and squeeze your chest.
Reverse the motion and return to the beginning place. 

6. Low-to-Excessive Cable Fly

Why: The low-to-high cable fly is an higher chest cable train that helps you develop the highest portion of your pecs. 

The best way to:

Alter each pulleys on a twin cable machine to the bottom setting and fasten the single-handle attachments. 
Seize a deal with in every hand and stand centrally between the pulleys in order that the cables pull your arms out to your sides. 
Sustaining a slight bend in your elbows, take 1-to-2 steps ahead so your arms are just a little behind your torso along with your palms dealing with ahead.
Conserving your elbows barely bent, convey your fingers towards one another in entrance of your chest.
Reverse the motion and return to the beginning place. 

7. Excessive-to-Low Cable Fly

Why: The high-to-low cable fly trains shoulder adduction (pulling your higher arms to your sides), which is among the decrease pecs’ fundamental features. As such, this cable fly variation is a extremely efficient decrease chest train with cables that helps you fill out the decrease portion of your pecs. 

The best way to:

Alter each pulleys on a twin cable machine to the very best setting and fasten the single-handle attachments. 
Seize a deal with in every hand and stand centrally between the pulleys in order that the cables pull your arms out to your sides. 
Sustaining a slight bend in your elbows, take 1-to-2 steps ahead so your arms are just a little behind your torso along with your palms dealing with ahead.
Conserving your elbows barely bent, convey your fingers towards one another in entrance of your thighs.
Reverse the motion and return to the beginning place. 

8. Single-Arm Cable Fly

Why: The only-arm cable fly is a single-cable chest train that permits you to practice all sides of your physique independently, which might help you determine a stronger “mind-muscle connection” should you often battle to really feel your pecs throughout different workout routines. 

One other good thing about single-cable chest workout routines is that they assist you to practice your pecs even whenever you don’t have entry to a twin cable machine. 

The best way to:

Alter the pulleys on a single cable machine to chest stage and fasten the single-handle attachment. 
Seize the deal with in your proper hand and step away from the machine in order that the cable pulls your proper arm out to your proper facet. 
Conserving your proper elbow barely bent, convey your proper hand towards your physique’s middle line in an arc.
Reverse the motion and return to the beginning place. 
When you’ve accomplished the specified variety of reps, repeat the method on the left facet. 

Who Ought to Do Cable Machine Chest Exercises?

Cable chest workout routines are perfect for anybody seeking to achieve muscle and power, so it’s good for many gymgoers to incorporate at the least one or two of their program.

Whether or not it’s best to solely do cable machine chest exercises is barely extra sophisticated.

Whereas cable chest exercises (exercises that solely embrace cable chest workout routines) may be efficient, they’re in all probability not fairly as efficient for gaining whole-body muscle and power as free-weight chest exercises that embrace workout routines just like the barbell bench press, dumbbell press, and dip.

That is primarily since you often can’t raise as heavy or work as many muscle groups on the identical time with cables.

That stated, chest cable exercises is usually a good strategy to practice in some situations, particularly if:

You’ve shoulder points: Cable chest workout routines are gentler on the shoulders than barbell chest workout routines, so these with shoulder issues usually discover them extra comfy.
You’re new to power coaching: Cable machine chest workout routines are usually simple to be taught, so that they’re often a superb place to begin for rookies.
You’ve restricted gear: Even poorly stocked gyms (resort gyms, for instance) often have a cable machine, so you’ll be able to practice your complete chest no matter your setting. 
You take pleasure in coaching with cables: If you happen to favor cable machine chest exercises, you’re extra more likely to stick to them and see higher outcomes than doing workout routines and exercises you dislike.

The Greatest Cable Chest Exercises

The next cable chest exercises are a worthy different to free-weight chest exercises for many who can’t or don’t wish to practice with barbells and dumbbells.

They include the most effective cable pec workout routines and the proper quantity of quantity and depth to construct full, proportional pecs with out carrying you to a frazzle.

For greatest outcomes, do Cable Chest Exercise #1 as soon as weekly for 8-to-10 weeks as a part of a well-designed coaching program, take a deload, after which change Cable Chest Exercise #1 with Cable Chest Exercise #2 for the next 8-to-10 weeks.

After that, you’ll be able to comply with the identical sample each 8-to-10 weeks of coaching or create your personal exercises utilizing the chest cable workout routines above.

Cable Chest Exercise #1

Cable Chest Exercise #2

The Advantages of Cable Pec Workout routines

1. They preserve fixed rigidity in your muscle groups. 

In contrast to free weights, cables preserve fixed rigidity in your muscle groups all through an train’s complete vary of movement. Whereas this doesn’t imply they’re superior, it means they practice your muscle groups barely otherwise than free weights, which is probably going helpful for anybody making an attempt to maximise muscle development. 

2. They’re adaptable.

Cable machines are extremely adaptable. For instance, you’ll be able to change the peak of the pulley, use totally different handles, alter the angle of resistance by standing, sitting, or altering the course you’re dealing with, and so forth. 

This flexibility permits you to adapt the machine to go well with how you want to coach and what you’re making an attempt to attain.

3. They’re versatile.  

As a result of cable machines are adaptable, they assist you to practice your muscle groups in myriad methods. The good thing about coaching your muscle groups from totally different angles and thru various ranges of movement is that it produces extra balanced development than much less diversified coaching. 

3 Suggestions for Higher Cable Chest Exercises

1. Finish each set 1-to-3 reps shy of muscle failure.

As I clarify in my health books for males and girls, to maximise your outcomes, you have to take a lot of the units in your cable chest exercises to inside a rep or two of failure.

Ask your self on the finish of every set, “If I needed to, what number of extra reps might I’ve gotten with good type?” If the reply is greater than two, enhance the load or reps to make your subsequent set tougher.

2. When you hit the highest of your rep vary for a set, transfer up in weight. 

In case your chest exercise with cables requires 8-to-10 reps of the standing cable chest press and also you get 10 reps for a set, add 10 kilos to your subsequent set.

If you happen to handle 7 or fewer reps with the brand new weight, cut back the load by 5 kilos to make sure you keep within the 8-to-10 rep vary. 

Comply with this sample of making an attempt so as to add reps or weight to each cable pec train in each cable chest exercise.

3. Take the best dietary supplements.

These dietary supplements might help you optimize your efficiency and positive aspects whereas following a cable chest exercise routine:

Protein powder: Protein powder, resembling whey or casein, gives your physique with the vitamins wanted to construct muscle tissue and recuperate from exercises.
Creatine: Creatine boosts muscle and power achieve, improves anaerobic endurance, and reduces muscle harm and soreness out of your exercises.
Pre-workout: A high-quality pre-workout enhances power, temper, and focus, will increase power and endurance, and reduces fatigue.

(If you happen to’d like much more particular recommendation about which dietary supplements it’s best to take to succeed in your well being and health targets, take the Legion Complement Finder Quiz, and in lower than a minute, you’ll know precisely what dietary supplements are best for you.)

Cable Chest Exercises: FAQs

1. Are you able to construct your chest with simply cables?

Sure, you’ll be able to construct your chest with simply cables, offered you do efficient cable pec workout routines that assist you to raise heavy weight safely and progress frequently.

That stated, whereas cable chest exercises (exercises that solely embrace cable chest workout routines) may be efficient, they’re in all probability not fairly as efficient for gaining whole-body muscle and power as free-weight chest exercises. That is primarily since you often can’t raise as heavy or work as many muscle groups on the identical time with cables.

For a extremely efficient chest exercise containing the most effective free-weight chest workout routines, try this text:

Your Subsequent Chest Day Exercise: Mass-Constructing Pec Workout routines

2. Is the cable chest press efficient?

Sure, the cable chest press is an efficient train for coaching your whole higher physique “pushing” muscle teams, together with the pecs, shoulders, and triceps. Nevertheless, it’s in all probability not fairly as efficient as related free-weight workout routines, such because the barbell and dumbbell bench press as a result of it doesn’t assist you to deal with as a lot weight, which considerably stymies its muscle-building potential. 

3. How do you goal your chest with cables?

For a cable exercise that trains each a part of your chest, embrace a mixture of workout routines that practice the higher, mid, and decrease parts of your pecs. Listed below are some suggestions:

Higher Chest Cable Workout routines: Incline cable bench press and low-to-high cable fly.
Mid Chest Cable Workout routines: Standing cable chest press, flat cable bench press, cable crossover, and single-arm cable fly.
Decrease Chest Cable Workout routines: Cable pullover and high-to-low cable fly.