Best Beginner Push Day 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 Cable Lateral Raise is a shoulder exercise that targets the middle deltoid muscle. Using a cable machine allows for better control and can help identify strength differences between your left and right sides.

How to do it

1. Adjust the pulley to the lowest position and attach a handle.
2. Stand with feet shoulder-width apart, facing the pulley with your left side.
3. Grab the handle with your right hand, keep your palm facing in.
4. Tighten your core to maintain a straight back.
5. With a slightly bent elbow, raise the handle to shoulder height while rotating it slightly upwards.
6. Lower the handle back to the starting position and repeat on the other side.

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 Cable Rear Delt Fly targets the rear shoulders to improve your shoulder balance and posture. Using a cable machine allows for better muscle activation with constant tension. This exercise also strengthens the upper back and helps correct shoulder imbalances.

How to do it

1. Adjust the pulleys to just above your eye level.
2. Stand facing the pulleys with your feet shoulder-width apart.
3. Grab the left pulley with your right hand and the right pulley with your left hand.
4. Engage your core and extend your arms out to the sides, keeping them straight.
5. Pause briefly when your arms are fully extended, then slowly return to the starting position.

The Cable Shoulder Press is an exercise that strengthens your shoulder muscles, especially the front and middle parts. Using cables keeps tension on the muscles, improving stability and control during the movement.

How to do it

1. Set the pulleys to the lowest position and attach the handles.
2. Stand with your feet shoulder-width apart, holding the handles outside your shoulders, palms facing forward, and elbows by your sides.
3. Press the handles overhead until your arms are straight and in line with your ears, then lower them back down.

The Freemotion Shoulder Press is a beginner-friendly exercise that targets your shoulder muscles. Using a Freemotion machine helps you maintain stability, making it easier to control your movements and focus on your form.

How to do it

1. Adjust the dual pulleys to the lowest position with handle attachments.
2. Stand with your feet shoulder-width apart, holding the handles at shoulder height with palms facing forward and elbows close to your sides.
3. Press the handles overhead until your arms are fully extended, keeping your wrists and forearms straight.
4. Lower the handles back to the starting position to repeat the exercise.

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 Behind the Back Cable Lateral Raise is a shoulder exercise that targets the lateral head to enhance shoulder width and definition. The cable setup helps create constant tension, giving you a different movement experience compared to dumbbells.

How to do it

1. Stand sideways to the cable machine with your feet in front of the pulley.
2. Hold the handle with the hand farthest from the machine, cable behind you, and palm facing in.
3. With a slight bend in your elbow, raise the cable in an arc upward away from your body.
4. Pause when the handle reaches shoulder height.
5. Lower the weight back to the starting position while keeping shoulder tension.
6. Keep your core tight, chest up, and shoulders back during the exercise.

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 Front Raise is a shoulder exercise that targets the front deltoids while providing consistent resistance using a cable machine. This helps build shoulder strength and definition while also engaging the core for stability.

How to do it

1. Adjust the cable machine pulley to its lowest setting and attach a bar.
2. Stand facing away from the machine with the bar between your legs.
3. Place your feet shoulder-width apart and slightly bend your knees.
4. Grab the bar with an overhand grip and pull it to your hips, feeling tension in the cable.
5. Engage your core, keep your back straight, and look forward.
6. With your arms nearly straight, raise the bar to eye level in an arc by using your shoulders.
7. Hold the raised position briefly before returning to the starting point with control.

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.