Best Beginner Chest And Tricep Workouts With Cable Machines

The Cable Crossover Fly is a chest exercise that uses cables to maintain tension and control. This exercise helps isolate different parts of the chest for a focused workout.

How to do it

1. Set the pulleys to just above head height.
2. Stand with one foot forward, holding the pulley handles at shoulder height with palms facing forward.
3. Engage your core and keep your spine straight.
4. With arms extended, sweep the handles down in a wide arc towards the bottom of your ribcage.
5. Return to the starting position.

The Single Arm Cable Press is a great exercise for strengthening your chest, shoulders, and triceps. It helps identify and fix strength differences between your arms while mimicking the motion of throwing a punch, making it useful for combat sports.

How to do it

1. Set the cable machine's pulley at solar plexus height.
2. Attach a handle to the cable.
3. Stand in front of the machine with one hand in line with the handle.
4. Hold the handle in one hand with your palm facing in.
5. Step away until there is tension in the cable.
6. Get into a slight lunge position.
7. Engage your core and keep your back straight as you look forward.
8. Extend the arm not holding the handle in front of you and bring the handle arm to your side at chest height.
9. Push the handle forward as if throwing a punch, while pulling your other arm back.
10. Pause for a moment, avoiding twisting your body.
11. Return to the starting position with control and tension.
12. Repeat on the other side.

The Cable Chest Press is a great exercise for working your chest, shoulders, and triceps. Using cable machines keeps tension on your muscles and lets you adjust the direction of the resistance.

How to do it

1. Set the cable pulleys just above shoulder height.
2. Sit with your back against the seat and hold the handles at chest height, shoulder-width apart, with palms facing down.
3. Engage your core to keep your back straight.
4. Push your arms forward while keeping the handles at shoulder level.
5. Return to the starting position by bending your elbows.

The Incline Cable Chest Press strengthens the upper chest muscles by using cables at an incline. This exercise helps improve muscle growth and provides added safety for your joints while also engaging your core.

How to do it

1. Set the pulleys to just above shoulder height.
2. Sit against the seat, holding the pulley handles at chest height with palms facing down.
3. Engage your core to maintain a neutral spine.
4. Push your arms forward, keeping elbows slightly below shoulders.
5. Return to start by bending your elbows and bringing the handles back.

The Mid Cable Crossover Fly targets the mid-chest area to help create a balanced chest shape. Using a cable machine, this exercise keeps constant tension on the chest muscles for better development.

How to do it

1. Set the cable machine to shoulder height.
2. Grab a handle in each hand and step forward into a light lunge, creating tension on the cables.
3. Engage your chest and pull the cables in front of you, keeping a slight bend in your elbows.
4. Hold the position for a moment, feeling the tension in your chest.
5. Slowly release the weights back to the starting position while maintaining chest tension.
6. Keep your core tight and your back straight throughout the movement.
7. Switch legs and repeat, doing equal sets on both sides.

The Single Arm Low Cable Crossover Fly is a chest exercise targeting the lower pectoral muscles. It helps improve muscle balance and definition through a focused stretch and contraction of each side individually.

How to do it

1. Stand to the side of the cable machine with feet shoulder-width apart.
2. Grab the cable handle with one hand and pull it up and across your body.
3. Hold the position at the top for a moment, feeling the tension in your chest.
4. Slowly return the handle to the starting position while keeping the tension.
5. Switch arms and repeat the exercise on the other side.
6. Keep your core tight and back straight throughout the movement.

The Cable Tricep Pushdown is an exercise that works the triceps, the muscles at the back of your arms. Using a flat bar allows you to keep your palms facing down, helping to stabilize your wrists as you perform the move.

How to do it

1. Set the pulley to the highest position with a straight or angled bar attached.
2. Grip the bar with your palms facing down and elbows bent at 90 degrees, close to your body.
3. Keep your core tight and your shoulders back.
4. Push the bar down by extending your elbows, keeping them close to your sides until your arms are straight.
5. Return to the starting position by bending your elbows back.

The Single Arm High Cable Tricep Extension targets the triceps for better arm definition. Using the cable machine allows for a full stretch of the tricep muscles, promoting growth and strength.

How to do it

1. Stand with your back to the cable machine in a staggered stance, with your active arm aligned with the cable.
2. Grab the handle with one hand, keeping the cable over your shoulder.
3. Push the handle forward, fully extending your arm while keeping your elbow and shoulder locked in place.
4. Pause at the end, feeling the tension in your tricep.
5. Slowly let the handle return to the starting position, maintaining good posture and engagement in your core.

The Single Arm Cable Crossover is a chest exercise that helps improve muscle balance and symmetry. It also engages your core for better stability as you work each side independently.

How to do it

1. Set the cable anchor at shoulder height.
2. Stand sideways to the cable pole.
3. Grab the handle with your inside hand, palm facing forward and arm extended.
4. Pull the cable across your body in a circular motion until it reaches the middle of your chest, keeping your elbow slightly bent.
5. Return to the starting position slowly and switch to the other side.

The Lateral Cable Tricep Extension is an exercise that focuses on strengthening the triceps using a cable machine. It allows for controlled movement and targets each arm individually, helping to balance strength on both sides.

How to do it

1. Stand next to a cable machine with the cable set below shoulder height.
2. Hold the cable handle with your outer hand, palm facing your chest.
3. Keep your forearm parallel to the ground and extend your elbow, moving the cable away until it's level with your shoulder.
4. Slowly return to the starting position and repeat on the other side.