If you're looking for a way to spice up your chest workout and add variety to your routine, chest cable exercises are a great option. Cable exercises are versatile, effective, and easy to adjust for different difficulty levels. They can also help you target different parts of your chest, such as the upper, middle, or lower chest and the inner or outer chest.
In this article, I'll show you how to perform some of the best chest cable exercises with proper form and technique. I'll also explain the benefits of chest cable exercises and how they can help you achieve a strong and defined chest.
Best Chest Cable Exercises
There are many variations of chest cable exercises that you can do, but some of the most common and effective ones are below. You’ll need a cable machine to perform them.
Cable Crossover
This classic chest cable exercise works your entire chest, especially the inner part. Stand in the middle of a cable machine with a high pulley on each side to do it.
1. Grab the adjustable handles with each hand and bring your arms in front of your chest with a slight bend in your elbows.
2. Keeping your core tight and your chest up, pull the handles down and across your body until they meet in front of your lower chest.
3. Squeeze your chest muscles hard at the end of the movement and then slowly return to the starting position.
Cable Fly
This popular chest cable exercise works mainly on your upper and middle chest. Stand in the same position as the cable crossover but with a lower pulley on each side.
1. Grab a single d handle with each hand and bring your arms out to the sides with a slight bend in your elbows.
2. Keeping your core tight and your chest up, bring the handles together in front of your upper chest in an arc motion.
3. Squeeze your chest muscles hard at the end of the movement and then slowly return to the starting position.
Cable Press
This variation of the cable fly works more like a press movement. Stand in the same position as the cable fly but with a higher pulley on each side. Since the cable travel distance on machines can vary, adjustable-length single handles are recommended.
1. Grab a handle with each hand and bring your arms out to the sides with a slight bend in your elbows.
2. Keeping your core tight and your chest up, press the handles forward until they meet in front of your middle chest.
3. Squeeze your chest muscles hard at the end of the movement and then slowly return to the starting position.
Benefits of Chest Cable Exercises
Cable exercises have several advantages over chest exercises, such as dumbbells or barbell presses. Here are some of the benefits of chest cable exercises:
- They provide constant tension on your chest muscles throughout the entire range of motion, which means more muscle activation and growth.
- They allow you to move your arms in different angles and planes, which can help you hit different parts of your chest and improve your mobility and flexibility.
- They enable you to perform unilateral movements, which means working one side of your body at a time. This can help you correct any muscle imbalances and prevent injuries.
- They are easy to adjust for different resistance levels, so you can challenge yourself and progress at your own pace.
Final Thoughts
Chest cable exercises are a great way to target your chest muscles from different angles and with constant tension. They can help you build strength, size, and definition in your pecs and improve your stability and posture. Try some of these exercises the next time you hit the gym and feel the burn in your chest!
