Best Chest And Tricep Workouts With Cable Machines To Build Muscle Mass

The Cable Rope Tricep Extension is a great exercise to specifically strengthen your triceps. Using a cable machine allows for better control and consistent tension, making it ideal for adjusting weights easily and performing high-repetition sets.

How to do it

1. Set the pulley to the highest position and attach the rope.
2. Hold the rope with your palms facing each other, elbows at your sides, bent at 90 degrees.
3. Engage your core and keep your back straight.
4. Extend your arms by straightening your elbows while keeping them close to your body.
5. Return to the starting position by bending your elbows.

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 Low Cable Chest Fly is a strength exercise that focuses on building the lower chest muscles. Using cables at a low height helps create constant resistance and better control during the movement.

How to do it

1. Set the pulley cables to the lowest position.
2. Stand with one foot in front for balance.
3. Hold the cable handles next to your hips with your palms facing up.
4. With a slight bend in your elbows, lift the cables up to your upper chest, keeping your palms facing the ceiling.
5. Bring the cables back down to the starting position and repeat.

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 Tricep Overhead Extension with Rope is a great exercise to strengthen your triceps. Using a cable machine allows for better control and keeps tension on the muscles throughout the movement for effective results.

How to do it

1. Attach a cable rope to the pulley at shoulder height.
2. Stand facing away from the pulley and grip the rope with your palms facing each other.
3. Bend slightly forward with your back straight and your chest up, positioning one foot forward.
4. Extend your arms straight above your head, keeping your elbows close to your ears.
5. Slowly bring your elbows back to the starting position.

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 Cable One Arm Underhand Tricep Extension is a focused exercise targeting the triceps. Using an underhand grip helps keep your elbow close to your side, allowing for better control and balance when working each arm individually.

How to do it

1. Stand next to the cable machine with one arm aligned to the cable.
2. Grab the handle with your palm facing up.
3. Extend your arm down by straightening your elbow, keeping your elbow close to your side.
4. At the bottom, rotate your arm so your palm faces in toward you and pause briefly.
5. Slowly return to the starting position, keeping tension in your tricep.
6. Engage your core, keep your elbow steady, and keep your wrist straight throughout the exercise.

The Cable One Arm Tricep Side Extension is a focused exercise that primarily targets the triceps. Doing it one arm at a time helps ensure even strength and allows for a unique movement angle that activates the muscles differently than standard tricep exercises.

How to do it

1. Stand next to the cable machine, slightly behind the cable path.
2. Reach up and grab the handle with the hand farthest from the machine, palms facing you.
3. Keep your elbow at your side and press the cable down and across your body using your triceps.
4. Pause for a moment at the bottom of the movement.
5. Slowly return to the starting position, keeping tension in your triceps.
6. Engage your core, keep your shoulders back, and maintain good posture throughout.

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 Cable Underhand Tricep Pushdown targets the triceps, especially the inner part, using an underhand grip. It's great for improving arm strength and definition while providing consistent resistance through the entire movement.

How to do it

1. Stand facing the cable machine with feet shoulder-width apart and knees slightly bent.
2. Hold the bar with palms facing up.
3. Push the bar down, keeping elbows locked at your sides.
4. Pause briefly at the bottom, engaging your triceps.
5. Slowly return to the starting position, maintaining tension in your triceps.
6. Keep good posture: engage your core, shoulders back, and chest up.

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.