Best Chest Workouts With Cable Machines To Build Strength

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 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 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.

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.