10 Cable Chest Workouts for Bigger Pecs
A cable chest workout is the best way to target your chest muscles (pectoralis major and minor) while using a cable machine at the gym.
Cable exercises apply continual stress to your muscles throughout the range of motion, helping you develop strength and muscle definition in your chest.
Do warm up before starting any workout. Doing warm-up helps to reduce the risk of injury and improves workout performance.
Chest is made up of two main muscles pectoralis major and pectoralis minor.
Pectoralis Major
Pectoralis major is the largest of the two muscles which is mainly responsible for the size and shape of the chest.
It is a fan shaped muscles that covers the anterior(front side) part of the chest.
This muscle is involved in various essential upper body movements, including shoulder flexion, adduction, and internal rotation.
It consists of two main parts called sternal head and clavicular head.
1. Clavicular head (Upper Chest)
The clavicular head of the pectoralis major originates from the clavicle, often known as the collarbone. It develops from the clavicle’s medial or inner side.
Clavicular head connects to the humerus, the upper arm bone. It inserts specifically into the upper section of the humerus, near the shoulder joint.
In Strength Training and Bodybuilding, exercises that target the clavicular head of the pectoralis major are important for developing the upper chest area.
The Exercises used to work on this part of the chest are incline bench press, incline cable press and incline dumbbell press.
2. Sternal Head (Lower Chest)
The sternal head of the pectoralis major arises from the sternum, which is the breastbone. It develops from the anterior or front surface of the sternum.
The sternal head connects to the humerus, the upper arm bone. It is attached to the upper section of the humerus, close to the shoulder joint.
Pectoralis Minor
The Pectoralis minor is a smaller triangle shaped muscle which is located down to the pectoralis major. It plays the important role in shoulder blade movement.
It is responsible for the movements and function in the scapula and shoulder joint
Here let us discuss about all the cable chest workouts that help to build all three parts(Upper chest, lower chest and mid chest) of the chest muscles.
Best 10 Cable Chest Workout
Here are the best 10 cable chest workouts to build strength in your chest muscles.
1. Flat Cable Bench Press
The flat cable bench press is the best exercise that targets the pectoral muscles. It is similar to a barbell bench press but doing a cable bench press gives you resistance.
Doing a flat cable bench press helps to build strength and muscle mass. It gives the advantage of constant tension on the chest muscles which helps in muscle development and overall chest growth.
To perform a flat cable bench press
1. Place the flat bench in the center of the cable machine.
2. Attach the handles to the low pulley in the cable machine.
3. Lie on the flat bench by keeping your feet on the floor and grab the handles with an overhand grip.
4. Push the handle upwards with your arms fully extended.
5. Hold in this position for 1-2 sec and squeeze the chest muscles.
6. Then lower the hands to the starting position and continue doing more reps.
2. Incline Cable Bench Press
The incline cable bench press is an effective exercise for targeting the upper chest muscles and particularly it helps to build strength and definition.
To perform an incline cable bench press
1. Place the bench in the center of the cable machine and adjust the bench to a 45-degree angle.
2. Attach the handles to the low pulley in the cable machine.
3. Lie on the incline bench by keeping your feet on the floor and grab the handles with an overhand grip.
4. Push the handle upwards with your arms fully extended.
5. Hold in this position for 1-2 sec and squeeze the chest muscles.
6. Then lower the hands to the starting position and continue doing more reps.
3. Decline Cable Bench Press
The decline cable bench press is an effective exercise for targeting the lower chest muscles and also it helps to build a well-rounded and balanced chest development.
To perform a decline cable bench press
1. Place the bench in the center of the cable machine and adjust the bench to a 15-degree angle.
2. Attach the handles to the lower pulley of the cable machine.
3. Lie on the decline bench by keeping your feet on the floor and grab the handles with an overhand grip.
4. Push the handle upwards with your arms fully extended.
5. Hold in this position for 1-2 sec and squeeze the chest muscles.
6. Then lower the hands to the starting position and continue doing more reps.
4. High-to-Low Cable Crossovers
High-to-low cable crossovers are a great chest exercise for isolating and strengthening the pectoral muscles.
To perform high to low cable crossovers
1. Stand in the center of the cable machine.
2. Attach the handle to the pulley and move it to the top level of the cable machine.
3. Grab the handle in each hand by keeping your feet shoulder-width apart and slightly bend your elbows.
4. Extend your arms upwards and pull the handle downwards by bringing both your hands together near your chest in a hugging motion and squeeze your chest muscles.
5. Then return to the starting position and repeat the same.
5. Low-to-High Cable Crossovers
Low-to-high cable crossovers create a unique angle of resistance for the chest muscles and can help in the development of the upper chest. This workout particularly helps to increase chest strength and definition.
To perform low to high cable crossovers
1. Stand in the center of the cable machine.
2. Attach the handle to the pulley and move it to the bottom level of the cable machine.
3. Grab the handle in each hand by keeping your feet shoulder-width apart and slightly bend your elbows.
4. Extend your arms downwards and pull the handle upwards by bringing both your hands together near your chest in a hugging motion and squeeze your chest muscles.
5. Then return to the starting position and repeat the same.
6. Mid Cable Crossovers
