Best Chest Workouts With Cable Machines

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Cables offer a versatile workout method, providing unique advantages for activating specific muscle groups. One significant benefit is the ability to adjust resistance direction, fine-tuning exercises to achieve precise pectoral muscle activation.

The chest muscles, situated on the front of the torso, are targeted effectively through movements like horizontal presses and shoulder adduction. These workouts involve isolates using customized settings to enhance training goals.

Incorporating cable machines allows for optimal utilization of these movements, resulting in efficient and impactful chest development.

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.

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.

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.

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.

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.

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The 10 Best Chest Exercises with Cable Machines

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Ranked based on Fitbod's internal data set of the most effective exercises. Learn More

1. Cable Crossover Fly
Cable Crossover Fly demonstration video — proper form for this exercise.
SETS LOGGED
2,687,316
Chest Strength
95 mScore
Chest
Crossover Cable
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.
Sets, Reps, Weight
1
8reps
22.5lbs
2
8reps
22.5lbs
3
8reps
22.5lbs
Full Video & Instructions
2. Single Arm Cable Press
Single Arm Cable Press demonstration video — proper form for this exercise.
SETS LOGGED
298,585
Chest Strength
85 mScore
Chest
Hi-Lo Pulley Cable
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.
Sets, Reps, Weight
1
8reps
20lbs
2
8reps
20lbs
3
8reps
20lbs
Full Video & Instructions
3. Cable Chest Press
Cable Chest Press demonstration video — proper form for this exercise.
SETS LOGGED
435,174
Chest Strength
76 mScore
Chest
Crossover Cable
Freemotion Machine (all forms)
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.
Sets, Reps, Weight
1
8reps
40lbs
2
8reps
40lbs
3
8reps
40lbs
Full Video & Instructions
4. Incline Cable Chest Press
Incline Cable Chest Press demonstration video — proper form for this exercise.
SETS LOGGED
108,055
Chest Strength
48 mScore
Chest
Freemotion Machine (all forms)
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.
Sets, Reps, Weight
1
8reps
45lbs
2
8reps
45lbs
3
8reps
45lbs
Full Video & Instructions
5. Low Cable Chest Fly
Low Cable Chest Fly demonstration video — proper form for this exercise.
SETS LOGGED
947,897
Chest Strength
67 mScore
Chest
Crossover Cable
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.
Sets, Reps, Weight
1
8reps
22.5lbs
2
8reps
22.5lbs
3
8reps
22.5lbs
Full Video & Instructions
6. Mid Cable Crossover Fly
Mid Cable Crossover Fly demonstration video — proper form for this exercise.
SETS LOGGED
245,447
Chest Strength
28 mScore
Chest
Crossover Cable
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.
Sets, Reps, Weight
1
8reps
22.5lbs
2
8reps
22.5lbs
3
8reps
22.5lbs
Full Video & Instructions
7. Single Arm Low Cable Crossover Fly
Single Arm Low Cable Crossover Fly demonstration video — proper form for this exercise.
SETS LOGGED
148,146
Chest Strength
49 mScore
Chest
Crossover Cable
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.
Sets, Reps, Weight
1
8reps
15lbs
2
8reps
15lbs
3
8reps
15lbs
Full Video & Instructions
8. Single Arm Cable Crossover
Single Arm Cable Crossover demonstration video — proper form for this exercise.
SETS LOGGED
209,250
Chest Strength
74 mScore
Chest
Hi-Lo Pulley Cable
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.
Sets, Reps, Weight
1
8reps
22.5lbs
2
8reps
22.5lbs
3
8reps
22.5lbs
Full Video & Instructions
9. Cable Crossover Flat Bench Fly
Cable Crossover Flat Bench Fly demonstration video — proper form for this exercise.
SETS LOGGED
19,916
Chest Strength
82 mScore
Chest
Crossover Cable
Flat Bench
The Cable Crossover Flat Bench Fly is a chest exercise that helps strengthen and build muscle in your chest and shoulders. Using cables provides steady resistance and allows for better control of the movement angle.
How to do it
1. Lie on a flat bench positioned between two cables, aligning your chest with the cables.
2. Grab a handle in each hand with palms facing up.
3. Bring the cables together in front of your chest until the handles almost touch, using your chest muscles.
4. Pause for a moment at the top of the movement, feeling the contraction in your chest.
5. Slowly return the cables to the starting position while keeping tension in your chest.
6. Keep your head, shoulders, and hips on the bench, and maintain a slight bend in your elbows.
Sets, Reps, Weight
1
8reps
25lbs
2
8reps
25lbs
3
8reps
25lbs
Full Video & Instructions
10. Cable Crossover Incline Bench Fly
Cable Crossover Incline Bench Fly demonstration video — proper form for this exercise.
SETS LOGGED
37,458
Chest Strength
75 mScore
Chest
Crossover Cable
Incline Bench
The Cable Crossover Incline Bench Fly is an exercise that helps strengthen your chest and shoulders. By using cables and an incline bench, you can better control the resistance and focus on your upper chest muscles.
How to do it
1. Sit on an incline bench between two cable pulleys and hold a handle in each hand.
2. Pull the cables up and in front of you in an arc, focusing on your chest.
3. Pause at the top, keeping tension in your chest.
4. Slowly lower the weights back to the starting position while maintaining chest tension.
5. Keep your head, shoulders, and hips pressed against the bench with a slight bend in your elbows.
Sets, Reps, Weight
1
8reps
25lbs
2
8reps
25lbs
3
8reps
25lbs
Full Video & Instructions