If you want to develop a more muscular chest, then you should add more cable chest exercises to your training plan. Performing cable presses and flies from low, middle, and high angles allows you to target all areas of the pectoral muscles and achieve the shape and size you are after.
The 16 best cable exercises you can do to add size and definition to your chest are:
- Seated Cable Chest Press
- Seated Incline Cable Chest Press
- Single Arm Cable Chest Press
- Standing Cable Chest Press
- Standing Incline Cable Chest Press
- Single Arm Cable Incline Cable Chest Press
- Standing Low Cable Chest Fly (low to high)
- Seated Low Cable Chest Fly (low to high)
- Lying Low Cable Chest Fly (low to high)
- Standing Middle Cable Chest Fly
- Seated Middle Cable Chest Fly
- Lying Middle Cable Chest Fly
- Standing High Cable Chest Fly
- Seated High Cable Chest Fly
- Lying High Cable Chest Fly
- Lying Cable Pullover
To maximize your chest development, I will share with you my top tips on how to perfect your technique while performing these exercises and how to integrate them into your chest workout routines.
If you struggle to build a more chiseled and more muscular chest, let Fitbod help. On average, a new Fitbod user who trains 3 times a week for about 45 minutes will see a 34% strength increase after 3 months. Try Fitbod for free.
Anatomy Of Chest Muscles
The chest muscle group is made up of two muscles, the pec major and the pec minor.
Both cover the front of the upper torso. In addition to the pec muscles, the anterior deltoid (front of the shoulders) muscle fibers are trained with most pressing movements and contribute to the overall aesthetic of your chest, so I’ve included them below as well.
Pectoralis Major
The pec major is the large chest muscle that spans from the front of the shoulder joint and fans out across the entire chest. Both sides of the pec major run to the center of the chest.
The pec major is a large muscle with fibers running at downward, upward, and horizontal angles. To appropriately target each muscle fiber, you must perform pressing and fly exercises from an incline, decline, and flat angle.
Pectoralis Minor
The pec minor runs below the pec major and contributes by aiding the pec major in most of its functions. This muscle group is hit during most pressing and fly exercises and some back exercises, so there is no need to add additional pec minor isolation work to your workouts.
Anterior Deltoid
While not part of the chest muscle group, it is essential to mention the anterior delt as it is active during pressing and fly exercises. When doing incline presses and flies, you will rely more and more on the anterior deltoid for assistance (as well as overhead lifts).
Training the anterior delt with isolation movements is optional, as it gets plenty of volume during chest and shoulder workouts.
Related Article: 5 HIIT Chest Workouts to Try
Benefits Of Cable Chest Exercises
Below are the four main benefits of training your chest with cables:
Offers Versatility
Cables are an easy and versatile way to add in various chest exercises. You can perform them from a standing, seated, or lying position. By quickly adjusting the height of the pulleys, you can train different areas of the chest without needing to get new equipment, change locations in the gym, or make any drastic technique changes.
This is key for people who want a quick and efficient way to train the chest. This is also great for crowded gyms or home gyms where you want to spend less time or space getting set up during the workouts.
Helpful to Understand Proper Angles
Cable machines allow you to see the angle at which you move the hands due to the cable being pulled out from the pulley. This is not only tactical but also visual feedback for the lifters to understand the ranges of motion and movement patterning they are using and determine if that is what is best for the movement they are doing.
For example, some lifters may need help understanding where to lower their hands during the dumbbell chest fly. Using cables allows you to correctly line their chest up to the cable stack and have the hands pulled down into the correct position. This helps increase the effectiveness of the exercise while also decreasing stress on the shoulders and surrounding muscle groups.
Isolation of Lower, Middle, and Upper Pec
While you can certainly isolate the lower, middle, and upper pec muscle fibers with free weights, cables allow you to do this very quickly by changing the height of the pulley. You do not need to adjust the angles of a bench or find a dip station.
Isolating the lower, middle, and upper pec fibers using cables is also much easier for beginners because the movements are more straightforward and there is less room for error compared to training your chest with free weights.
Constant Tension and Loading
Cables help to keep constant tension and loading on the muscles throughout the entire range of motion. Unlike free weights, cables do not have ranges where the loading is less or more on the muscles, meaning you can keep the chest muscles under stress for longer durations and keep loads on the muscle through both ends of the range of motion.
For example, during a dumbbell flat bench fly, the chest is maximally loaded at the bottom of the movement and the least loaded at the top (and sometimes the chest relaxes at the top). Cables will help you keep constant tension on the chest at both the bottom and the top of the movement, increasing muscle growth.
Related Article: How Many Chest Exercises Should You Do Per Workout?
16 Best Chest Exercises With Cables
Below are the 16 best chest exercises you can do with cables. Most of these exercises can be food in the Fitbod app. The ones that cannot are mostly modifications of the ones that can be done by adjusting your sweat height or body positioning.
1. Seated Cable Chest Press
The seated cable chest press is a good option if you do not have access to a machine or a flat bench press with free weights.
Having a bench and being seated removes the need to stabilize your body which can help you press heavier loads and subject the chest muscles to heavy weights.
You can also do this exercise with lifters who struggle to keep their torso fixed and not lean or move during standing cable chest presses.
How To Do It
- Place an adjustable bench 3-4’ in front of the middle of the cable pulley posts, with the bench at a 90-degree angle.
- Sit on the bench, facing away from the machine, and set the pulleys to chest level.
- Grab the handles, one in each hand, as you sit on the bench, facing away from the machine.
- With the handles by the sides of your chest and torso upright, push the handles out in front of you and perform the chest press.
- The cables should not be rubbing on your arms, If they are, you are pushing your hands down too much. Keep them in line with your forearms.
- Once your elbows are fully extended, slowly return the handles back to the sides of the chest and repeat.
Pro Tip
This is best done with cable machines with narrow spacing (5-6’) between the pulley posts. If you do this with a wider cable machine, you may want to do this standing, as you can step out farther to have the handles start closer to shoulder width.
2. Seated Incline Cable Chest Press
The seated incline cable chest press is the cable equivalent to the barbell or dumbbell incline bench press.
This exercise trains the upper pec muscle fibers and the anterior deltoids.
How To Do It
- Place an adjustable bench 3-4’ in front of the middle of the cable pulley posts, with the bench at a 30-45 degree angle.
- Set the pulleys to hip level and sit down on the bench.
- With the handles in your hands and hands by the upper chest, press upwards at a vertical angle. You want to have the cables close to the forearm but not rubbing. You should feel your upper chest working.
- Once the elbows are fully extended, return the hands to the starting position and repeat.
Pro Tip
You can use either a neutral grip or palms away grip. Some lifters find one works better than the other for upper pec development based on their shoulders and what feels best. I like having my palms face away at the bottom and turning them towards one another at the top.
3. Single-Arm Cable Chest Press
The single-arm cable chest press can be done seated, standing, or lying down and allows you to focus on training one arm at a time.
Although this movement trains each arm independently, some lifters prefer pressing one side at a time rather than both at once so they can focus on contracting the muscle on each side and not be limited by movement coordination.
Training one side at a time also allows you to train the movement in a broader range of motion since you can press across your body. This will help you get better muscle contraction and target the inner pecs.
How To Do It
- Sit on a bench facing away from the cable machine, and set the pulleys to the desired height. Place the seat slightly off-center (farther from the pulley).
- Grab the handle and take a neutral grip (palms facing inwards).
- With your other hand (non-working hand), grab the bench to help secure you in the seat so you do not twist or lean to one side.
- Press the hand outwards and slightly across your body in front of you, keeping your wrist neutral.
- Once your elbow is straight, slowly return the handle to the side of the chest, repeat, then switch sides.
Pro Tip
I like doing this seated as it allows you to lock your torso into position to isolate the pec better (and not move your body to cheat the movement). However, if you choose to do this standing, try staggering your stance for better footing and stability.
4. Standing Cable Chest Press
The standing cable chest press is a pressing variation that can be done without a bench.
To do this, you’ll be standing between two cables. The main limitation of this exercise is that you need to stabilize your body, which may not allow you to train the chest as intensely because your core stability and balance will often be the limiting factor rather than the chest.
How To Do It
- Stand in the middle of the handles with the pulleys at chest level, grab the handles, and face away from the weights.
- Step forward 3-4’ so that the weights are off the stack and there is tension on the cables.
- Step one leg in front of the other in a staggered stance for better stability, and place the handles next to your chest.
- Without leaning forward or backward, press the handles out in front of you, straightening your elbows.
- Slowly return the handles to the start position without letting your body move, and repeat.
Pro Tip
If you struggle to keep your torso stable, opt for a seated position when doing this. The goal of building a bigger and stronger chest is to make the chest the muscle that holds you back from training harder (the point of the exercise) rather than other variables.
5. Standing Incline Cable Chest Press
The standing incline cable press is a standing variation of the seated incline press and is a great alternative when you don’t have access to a bench.
How To Do It
- Stand in the middle of the handles with the pulleys at hip level, and grab both handles, one in each hand. You should be facing away from the weight stack.
- Step forward 3-4’, stagger your foot stance, and move both hands up to chest level.
- Press up on a 30-45 degree angle and straighten the elbows, then return the handles to the starting position.
- Repeat for reps.
Pro Tip
You can also rotate your palms from a neutral position at the shoulders to palms down position at the top. This will help get a stronger muscle contraction in the upper pecs.
6. Single-Arm Cable Incline Cable Chest Press
The single-arm cable incline chest press is another upper chest exercise that you can do without a bench.
You can change the angles based on what feels most comfortable for you. I prefer pressing on an upward angle of 30-45 degrees.
How To Do It
- Stand in the middle of the handles with the pulleys at hip level, and grab the left handle with the right hand (face the machine).
- Turn toward the handle and do a 180-degree turn so that you are now facing out away from the weight, and step forward 3-4’ so that the weights are off the stack and there is tension on the cables.
- Stagger your stance, and then press the right arm up and out away from you on an angle.
- Straighten the elbow, then return the handle to the starting position.
- Repeat for reps, and then switch sides.
Pro Tip
If you struggle to keep your torso stable, opt for a seated position when doing this. The goal of building a bigger chest is to make the chest the muscle that holds you back from training harder (the point of the exercise) rather than other variables.
7. Standing Low Cable Chest Fly (low to high)
The standing low cable chest fly targets the upper chest muscle fibers and the anterior deltoids.
Doing this standing requires less setup as no bench is involved. It does require more body control and attention to proper form, which may be difficult for some.
How To Do It
- Set two pulleys in the lowest position, and stand in the middle facing away from the stack.
- Grab both handles, one in each hand, and step forward 2-3’.
- With the palms facing forwards and arms nearly straight (tiny bend in the elbows), lift the hands in front of you on an upward 45-degree angle until the handles are above your chest.
- Pause and press the pinkies together for 2-3 seconds, and slowly lower the hands back to the starting position (to your sides, palms forward).
Pro Tip
Try leaning your torso back some as you stagger your stance; this will increase the range of motion of the movement, almost as if you were doing this on an incline bench.
8. Seated Low Cable Chest Fly (low to high)
The seated low cable chest fly allows you to increase the range of motion of the movement and also decreases the ability to cheat because it prevents you from shifting your body position to assist in the lift.
If you have access to a bench, use an incline bench to ensure your body control and positioning do not limit you.
How To Do It
- Place an incline bench between two pulleys, and set it at a 45-degree angle.
- Sit down and grab both handles, one in each hand, facing away from the weight stack
- With the palms forward and shoulders on the bench, lift the hands out in front of you until the palms are above face level.
- Push the pinkies together, and then slowly lower the hands back to the sides.
Pro Tip
If you can move the handles inwards (some cables have this ability too), set the pulleys so they are wider the shoulder width apart. This will help you get a more comfortable and fuller stretch at the bottom of the movement.
9. Lying Low Cable Chest Fly (low to high)
This is the lying version of the low cable chest fly and is a good choice if you do not have access to an adjustable bench but want to provide support for your torso.
How To Do It
- Place a flat bench between two pulleys set on the lower position. As you lie down on the bench, facing up, you should have the pulley handles in line with your hips.
- Grab both handles and lie back on the bench, straighten your arms, and turn your palms forward.
- With slight bends in the elbows, lift the hands upwards and away from you in an arcing motion.
- Lift the hands until they are in line with the eyes, push the pinkies together, and slowly lower them back to starting position.
Pro Tip
This is a good variation as it is easy to set up and allows you to push your shoulders back into the bench as you raise upwards, helping you contract the pecs more. If you struggle during standing flies, try these.
10. Standing Middle Cable Chest Fly
The standing mid-cable fly targets the pecs, primarily the middle fibers, and can help increase the development of the inner chest.
This is the cable equivalent to a dumbbell flat bench chest fly.
How To Do It
- Stand in the middle of the pulleys, both set at chest height.
- Facing away from the weight stack, grab the handles in each hand and step forward 2-3’ until there is tension on the cables.
- With the hands pulled into your inner chest, press them in front of you with the palms facing one another.
- Pull the arms outwards in an arcing motion as if you are opening your arms to give a bear hug.
- Move the hands back until you are even with the torso, then return to the starting position (arms extended).
- Your elbows should be slightly bent at the movement’s start and should not bend or straighten anymore throughout the entire movement.
Pro Tip
Try adding a crossover to the end of the fly by moving your right arm over the left and then alternating each rep. This will help you get better muscle contraction and target more inner pecs.
11. Seated Middle Cable Chest Fly
The seated middle cable chest fly is a seated version of the standing fly that allows you to focus more on using the chest and less on needing to battle poor body control as you get tired.
How To Do It
- Place an adjustable bench between two pulleys, and sit upright at 90 degrees.
- With the pulley set at chest level, grab the handles and press the hands in front of you, palms in a neutral position (facing one another).
- With slightly bent elbows, open the arms outwards as you do a reverse bear hug until the handles align with the body.
- Reverse the movement back to the starting position, and repeat.
Pro Tip
You can turn your palms upwards as you reach your hands forward, which will help target the middle and lower pec. Additionally, you can add a crossover to increase the range of motion and target more of the inner chest.
12. Lying Middle Cable Chest Fly
The lying middle chest cable fly is the lying version of the seated middle cable chest fly and offers you a way to train the middle chest without an adjustable bench (yet still have a bench for support).
How To Do It
- Place a flat bench between two pulleys set in the low position, and lie on it face up.
- With the handles in line with the chest, grab the handles and pull the hands together in the middle of your chest.
- Press the hands above you and keep the palms facing one another.
- Open the arms out laterally towards the cables, with a slight bend in your elbows, and reach out and down until your hands are in line with your torso.
- Pause at the bottom stretched position for 1-2 seconds, then return to the starting position.
Pro Tip
Focus on keeping your chest up as you pull the hands above you. Too many lifters will let their chest fall and roll their shoulders forward when doing these, which takes stress off the pecs and loads the front delts more.
13. Standing High Cable Chest Fly
The standing high cable chest fly targets the lower pecs by moving the hands from a high cable position to a lower, stomach-level ending position (downwards fly).
How To Do It
- With pulleys set in the highest position, stand in the middle and grab the handles, facing away from the machine.
- Step forward 2-3’ until the cables have tension on them and open the arms up to head height and reach out towards the pulleys.
- With the palms facing forward and elbows slightly bent, reach the hands forward and inward as if you were giving a bear hug.
- Close the hands together (palms facing one another) and slowly open the arms back up in the same pattern, returning to the starting position.
Pro Tip
It can be easy to let your front delts get involved here by leaning forward as you perform the movement; however, I recommend you minimize any leaning to avoid using your body to move heavier loads and to focus on keeping the emphasis on your chest. If you struggle with this, try using a bench and doing it seated or lying.
14. Seated High Cable Chest Fly
The seated high cable chest fly minimizes the amount of forward lean you can use to move the weights, which can help you isolate the chest more, especially if you struggle to do these standing.
How To Do It
- With pulleys set in the ¾ highest position, place an upright bench (90 degrees) in the middle of them and grab the handles, facing away from the machine.
- The bench may need to be moved slightly forward to have tension on the cables as you are seated.
- With the handles in each hand and palms forward, reach the hands forward and inward as if you were giving a bear hug.
- Once the palms have touched, slowly open the hands up at the same angle as they were pulled down and return to the starting position.
Pro Tip
You should play around with how high you want the pulleys to be at the start. If they are too high they may not be comfortable on the shoulders; if they are too low, you will not feel it as much in the lower chest.
15. Lying High Cable Chest Fly
The lying high cable chest fly is a flat version of the other high cable fly exercises that can be used to train these without an adjustable bench.
How To Do It
- Lie down on a bench in the middle of the pulleys, and set the pulleys at a height that is in line with either torso. The pulleys should be in line with your head, so you may need to slide the bench down or adjust your body.
- Grab the handles and ensure you have tension on the cables, and have your palms facing your feet.
- With slightly bent elbows and arms wide, pull the hands down using the chest and touch them in front of your hips.
- Once you get them together at the hips, slowly open them back up in the same path and return to the starting position.
Pro Tip
Think about squeezing the lower chest as you do this by keeping your shoulders back and chest up. It also helps to turn your palms forward at the bottom of the movement.
16. Lying Cable Pullover
The lying cable pullover is an exercise that targets the chest, as well as the back (serratus and some lats).
This exercise can help you develop better definition around the sides of the chest and ribcage. This is a useful exercise for helping the shoulder blades stabilize the upper back, which can improve your pressing performance during chest exercises.
How To Do It
- Place an incline bench 2-3’ in front of a cable set 1-2’ above the end of the bench. The bench should be on a 25-30 degree incline.
- Grab the straight bar or rope attachment, and lie on the bench, facing away from the stack.
- With the handles above your head (back towards the machine), bend the elbows slightly and lift your chest.
- If you need to adjust yourself further away from the weights (by moving the bench) to ensure you have tension in this stretched position, then do so now.
- While keeping the chest up and shoulders back on the bench, pull the pinkies down in front of your hips.
- Flex your back and hold that bottom position for 2-3 seconds, and then slowly reach back to the starting position.
Pro Tip
This exercise is all about (1) a loaded stretch on the muscles at the start and (2) a good muscle squeeze at the end. Ensure you focus on both of these aspects to maximize this exercise, as it should not be done with heavy loads or a lack of control (since you are placing your shoulders in a vulnerable position under heavier loads).
Related Article: Best Bulking Chest Exercises (and Workout)
Sample Chest Workout With Cables
The following is a sample workout routine that focuses on using cables to develop the chest.
However, if you do have access to a barbell, you should incorporate a heavier pressing exercise (like a barbell incline or flat bench) to train the chest heavily and build strength before performing the cable exercises.
Your chest will respond best if you include heavy, moderate, and light loads in your training plan but it’s challenging to train with heavier loads on the cable machine. If you can incorporate a heavier barbell movement, then I highly recommend you do so.
*If you decide to add the barbell flat bench press to the workout, then only do three sets of the first two cable movements. If you only use cables for the entire workout, do five sets of the first two cable exercises.
The Workout
- *Barbell Bench Press: 4 sets of 8 reps. Rest 2 minutes between sets.
- Seated Incline Cable Press: 3-5 sets of 10 reps. Rest 60-90 seconds between sets.
- Standing Cable Middle Fly: 3-5 sets of 10 reps. Rest 60-90 seconds between sets.
- Standing Cable Low Fly: 3 sets of 12-15 reps, superset with deficit push-ups.
- Deficit Push-Up: 3 sets of 10 reps. Rest 60-90 seconds between sets.
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Frequently Asked Questions
How To Do Chest Workout With Cables?
You want to make sure that you include a heavier pressing movement, preferably seated or lying (to offer stability and let you train heavier). You will also want to add in lighter pressing and fly exercises at different angles to add more volume (work) to increase muscle growth of the lower, middle, and upper pecs.
Can You Build A Big Chest With Cables?
You can build a bigger chest only using cables as long as you can train the chest with heavier loads in the 8-10 rep range. One of the main limitations for stronger lifters is that it is hard to train with heavier loads when using cables. Adding a heavy barbell or dumbbell press is a great way to address that issue.
About The Author
Mike holds a Master’s in Exercise Physiology and a Bachelor’s in Exercise Science. He’s a Certified Strength and Conditioning Specialist (CSCS), USA Weightlifting Advanced Coach, and has over 10+ years of experience working with collegiate athletes, national level lifters, and beginners alike. Mike is Founder of J2FIT Strength and Conditioning, a growing global training company with gyms in New York City, Cincinnati, and online offering personal training, online custom coaching programs.
