To build a powerful chest, you need smart training and cable exercises that maintain consistent tension for super muscle growth. Cable strength is known to activate your muscle fibers more compared to other exercises. So, if you are ready to improve the size and strength of your chest, it’s time to focus on that. Enough said about the chest workouts; let’s look at the list of the top 10 best cable chest exercises for maximizing your muscle growth.
10 Best Cable Chest Exercises
Here’s a list of the 10 best cable chest workouts:
1. Cable Chest Fly
The cable chest fly targets your inner and outer chest. It is called classic for a reason, as it helps you get a wide, full look. Studies have shown that doing cable chest fly increases pectoralis major activation in your body compared to other presses.
How To Do It
- To do a cable chest fly, first set the pulleys at your shoulder height.
- Then step forward with one foot and grab the handles. Next, bring your hands together in front of your chest.
- Keep your elbow slightly bent to protect your joints.
2. Low to High Cable Fly
A low-to-high cable fly hits your upper chest, helping you achieve that strong and athletic look.
How To Do It
- To do a low-to-high cable fly, adjust and set the pulleys high, keeping them above your head.
- Hold the handles and step slightly forward, then pull the handles down toward your waist.
- To contract the lower chest, pause at the bottom.
3. High to Low Cable Fly
High to low cable fly targets the lower chest, the Pectoralis Major, and the sternal head.
How To Do It
- To do a high-to-low cable fly, set the cable pulleys high above your head, just above your shoulder.
- Then, stand between the pulleys, holding one handle in each hand, and step forward into a staggered stance for balance.
- Start extending your arms, but at the same time, slightly bend at the elbows.
- Pull the handles downward and inward in a wide arc and aim toward your lower abdomen or hips.
- At the same time, squeeze your chest muscles hard at the bottom of the movement and slowly return to the starting position.
To maximize lower chest contraction, pause for 1-2 seconds at the bottom of the fly. A high-to-low cable fly strengthens your lower chest and enhances its overall shape and width.
Must Read: Cable Shoulder Workouts
4. Single-Arm Cable Crossover
A single-arm cable crossover targets your inner chest and stabilises your core.
How To Do It
- To do a single-arm cable crossover, adjust and set one pulley just above your shoulder height.
- Stand sideways to the machine and hold the handle with your hand.
- Step forward to create tension in the cable, open your arm wide, and bring it across your body towards your opposite hip.
- Don’t forget to keep your torso stable and allow a slight twist to naturally follow the motion.
- To improve your core strength, slightly rotate your torso at the end of the movement. Single-arm cable or single-limb exercises correct muscle imbalances and improve body coordination.
5. Cable Bench Press
Cable bench presses are known for targeting your entire chest, front deltoids, and Triceps.
How To Do It
- To press a cable bench, set a flat bench between two pulleys, lie flat on the bench, and hold the handles in both hands.
- Then start bending your elbow at 90 degrees and press the handle upward and slightly inward; it should mimic a dumbbell press.
- Then, slowly lower the handles back to the start position. To protect your shoulders from injury, use a neutral grip and focus more on chest activation.
6. Standing Cable Chest Press
Standing cable chest press targets your chest, front deltoids, core, and triceps.
How To Do It
- Start by adjusting the pulleys at your chest level, then grab the handle in each hand and step forward in a strong stance.
- Start bending your elbows and the handles in your chest, then press the handles forward until your arms are extended in front of you.
- Finally, slowly return to the starting position.
- To keep yourself stable and safe, maintain an athletic stance, keeping your knees bent, core tight, and back straight.
7. Incline Cable Fly
Incline cable fly is good for targeting your upper chest, the clavicular head of the pectoralis major muscles.
How To Do It
- To do an incline cable fly, set an incline bench between two pulleys at an angle of 30 to 45 degrees.
- Hold the handle with your arms open and slightly bend the elbows.
- Bring both handles above your chest, making a smooth arc, squeeze at the top, and then lower slowly.
- Always keep a small bend in your elbow to protect your joints and keep tension on your chest.
8. Cable Pullover
Cable pullovers are for your chest and latissimus dorsi, also called lats.
How To Do It
- To do a cable pullover, attach a rope or a straight bar to a high pulley, hold the rope or bar with both hands, and step back to create tension.
- Then, slowly start extending your arms overhead, pull the cable down in an arc towards your hips while keeping your arm straight, and slowly return to your starting position.
- Focus on pulling with your chest rather than just moving your arms. Cable pullovers help you build a wider chest and expand your ribcage flexibility.
Must Read: Dumbbell Chest Exercises
9. Cable Iron Cross
A cable iron cross is good for your lower and outer chest. It helps with muscle expansion and strength by emphasizing deep chest stretch.
How To Do It
- Start by setting the pulleys slightly above your shoulder height, then step forward and slightly forward.
- Extending your arms to the side, bringing the handles down and inwards. Try to form an X shape.
- For a massive muscle fiber recruitment boost, briefly hold the stretch at the bottom.
10. Cable Squeeze Press
The cable squeeze press targets your inner chest and pec minor muscles. It increases blood flow and gives you a massive chest pump.
How To Do It
- Again, start by setting the pulleys at your chest height.
- Grab the handles and bring them closer at the same time.
- Press the handles forward while squeezing your hands inwards, and keep the tension at the peak for maximum benefits.
- Exercises like the squeeze press have a proven record of maximizing hypertrophy.
Frequently Asked Questions
Can you build a big chest with cables?
Yes. Cables are good for building a big chest. They provide constant tension and allow full chest activation.
What is the best chest exercise to build muscle?
The best chest exercise to build muscle is the bench press. Cable flies are highly effective due to continuous tension and full-range motion.
What is the number 1 chest exercise?
Barbell bench press is the number 1 chest exercise. It enhances your overall size and strength.
Are 4 exercises enough for chest day?
Yes, four targeted exercises are enough if you train with intensity.
