Best 7 Chest Workouts With Cables

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 Every chest day workout should incorporate cable chest exercises, if not as the main attraction, then as a strong conclusion. The majority of resistance trainers maximize their results by performing one of two basic chest-building exercises: Bench Press for weight lifting and Push-Ups for bodyweight training.

The Bench Press—in all of its varieties, including Decline, Incline, Close-Grip, and Wide Grip—is the go-to exercise for most bodybuilders when it comes to free weights.

Push-Ups and their numerous variations, such as Wide Grip, Diamond, Hand-Stand, and so many more, will be heavily used by people who favor functional training, CrossFit, or bodyweight training.

Both workouts have been shown to provide similar outcomes, with one study finding that "comparably beneficial for muscular hypertrophy and strength gain" both low-load bench press and push-ups.

However, those who place a heavy emphasis on these two basic workouts frequently overlook a great training hero: cable machine exercises.

There's a fair case to be made that cable chest exercises are more effective than either of the two go-to moves for producing hypertrophy and increasing strength improvements!

Best 7 Chest Workouts With Cables


Why Should You Perform Cable Chest Exercises?

The constant strain imposed on your muscles is the major reason that cable chest exercises—or any cable exercises, for that matter—are so beneficial. When lifting free weights, there are times when a) the stress on your muscles is lessened or b) your bones and joints lock out in order to hold the weight.

A Bicep Curl done incorrectly is a fantastic illustration of the former. Because there is virtually no strain on your muscles when you reach the top of the curl and the weight is coiled, you receive a brief "break" between the concentric and eccentric phases of the workout.

With a Bench Press, you can attain the latter. It's easy to lock out your elbows at the top of the push and let the weight rest on your skeletal structure for a brief minute. Between the two phases of the exercise, you get a brief "break."

There is no "break" with cables, only constant duration under tension. Constant tension puts more load on your muscles, resulting in faster tiredness, which may be advantageous in encouraging muscular growth.

However, it isn't the only benefit of include cable movements in your routine. The following are some additional advantages of using the cable machine:

Adjustable origin point - You may adjust the pulley to the angle that is most comfortable for you, allowing you to target your muscles from a variety of angles. You'll find that this gives you a considerably more diverse workout than free weights could.

Greater safety — When you use a cable machine, you're less likely to overburden your weights and injure yourself. You won't be able to lift the weight stack if the weight is too heavy. With a cable machine, your chance of injury is greatly reduced.

Increased total muscle activation — When you use the cable machine, it's not just your prime mover (in this case, your chest) that works, but also all of the secondary stabilizer muscles that keep you balanced and steady on your feet. During your workout, your shoulders, arms, core, and even your glutes and legs are all engaged. This increased general muscular activity burns more calories while also assisting in the development of overall functional strength.

Functional and varied movement — You can do almost any type of movement with the cable machine, including pushing, pulling, twisting, squatting, bending, and lunging. The wire can actually be pulled or pushed in any direction, allowing for a much wider range of motion and improved functionality.

Aren't there a lot of good reasons to include cable chest workouts in your workout? You receive all of the benefits of free weights, plus consistent stress, increased safety, superior full-body muscle activation, and variation to keep your exercises from becoming monotonous.


The 7 Most Beneficial Cable Chest Exercises

Here are the greatest, most effective muscle-building motions to do if you want to integrate cable chest workouts into your chest workout routines:


Cable Crossover

This is the show-stopper, a traditional cable chest workout that focuses on the lower chest (pectoralis major). It's similar to a Dumbbell Fly, but with the cable set high to allow you to focus more on the lower chest thanks to the downward and inward push.

With your arms stretched wide throughout the eccentric phase and before the concentric "push" phase, you'll receive a decent stretch with this exercise. This works the outsides of your pecs first, which helps you create a bigger chest. The attention changes to the inside of your pecs as you push your hands inward toward each other, emphasizing the center of your chest.

It's a highly powerful technique that works well as a "finisher" to focus on the under-targeted inner chest.

Cable Incline Bench Press

Change the angle of your Bench Press to target the middle and upper chest, as well as anterior deltoid (shoulder) strength.

Your secondary muscles will have to work extra hard to maintain your range of motion limited to strictly "up and down" movement with as little "in and out" movement as possible, as the cables will pull your arms slightly outward once more. As a result, you'll get a better exercise for your shoulders, triceps, forearms, and even your core.

Cable Fly

Switching using cables instead of dumbbells for this exercise will increase the time under tension, resulting in faster fatigue and maybe more hypertrophy.

Dumbbell Flys provide you a break when the weights are directly above your chest and supported by your arms and shoulders at the top of the movement. Cable Flys, on the other hand, have no "support point," so your chest muscles are constantly tense throughout the movement.

You'll feel the burn faster and with less weight, but you'll see a significant increase in strength.


Cable Iron Cross

This exercise is similar to a Cable Fly, however instead of pushing the weight inward at chest level, you push it inner and down into your abs. The handle will remain at the maximum angle possible, but the angle of your inside push will shift downward, focusing on the inner chest muscles.

In comparison to Cable Flys, this workout is far easier on your shoulders and wrists. This is the safer action to integrate into your routine if you're healing from an injury but still want to attack those inner chest muscles!


Cable Flat Bench Fly

Remember how we talked about how Dumbbell Fly had a “break point” near the top of the concentric phase where you get a little rest? Using the cable machine removes the need for rest and increases the amount of time spent under strain during the whole workout.

You raise the handles slightly above the level of the bench using Cable Flat Bench Flys, so your arms are practically fully stretched throughout the full range of motion. Because of the constant strain of the cable machine and the high elevation, the attention is solely on the outer and inner chest muscles.


Cable One Arm Press

To make things more difficult, switch to a unilateral movement that only recruits one arm at a time. To maintain your body stable and prevent your torso from sliding toward the arm being used to do the press, you'll need to engage your core muscles.

The use of an unstable platform will maximize the recruitment of your chest, shoulders, and triceps in order to maintain the handle steady and in a regulated "up and down" action while performing the one-arm exercise. As a result, you'll burn a lot of calories and build a lot of power!


Low Cable Fly

The cable machine is set at its lowest point for this exercise, which adapts the angle of the conventional "Cable Fly" to focus on your upper chest muscles. Using solely your chest and shoulder muscles, you're essentially pushing the handles out and up.

You stress the upper region of your chest because of the upward-slanting angle, which helps you establish better overall definition and power for this important and frequently under-utilized muscle.


Last Word

Because of the increased "duration under tension" generated by using the cable machine, cable chest exercises take your training to the next level. If you want to improve your chest strength, you'll like how cable exercises promote muscle recruitment and allow for more flexible emphasis on every section of your chest: upper, lower, inner, and outer.

As if that weren't enough, you'll also appreciate how the cable machine more effectively engages your secondary muscles (shoulder, triceps, and core) with each action. Thanks to the excellent cable chest exercises we've described above, you'll be stronger and fitter overall!


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