5 Best Cable Chest Workouts To Build A Strong Chest
Chest muscles are one of the most dominant ones in the human body. A bigger, stronger chest means having greater upper body strength. However, a bigger chest also contributes to body postures and daily activities like pushing a couch or a grocery cart. So, it is important to have a strong chest. The cable machine can help you build a stronger and well-defined chest. However, that’s only possible with cable chest workouts. Wondering what these exercises are? If so, we share the 5 best cable chest exercises in today’s blog that will transform your physique. Are you ready to push your limits? Keep reading and learn how to build a strong chest.
5 Best Cable Chest Workouts
The best cable chest workouts will help you build muscles around the chest area, including pectoralis major, pectoralis minor, and serratus anterior. Find the cable chest exercises in the below section.
1. Cable Bench Press
The cable bench press is the first exercise you can perform to build strong chest muscles. It mainly focuses on the pectoralis major. However, as the cable bench press is a compound movement, this cable chest exercise also strengthens the shoulders and triceps.
Steps to Perform the Exercise
- Attach two grips to the cable machine and set the bench far from it.
- Position yourself on the bench in a manner that handles come at the height of your chest and your arms are outstretched.
- Grab the machine’s handles with an overhand grip and press them until your arms are stretched to the full extent.
- Return the handles of the machine to their original position while stretching your chest muscles.
2. Cable Crossover
Cable Crossover is a cable chest workout that targets the pectoralis major muscles and helps you build a wider and stronger chest. It also activates shoulder and back muscles and is a great cable chest exercise to add to your workout list.
Steps to Perform the Exercise
- Adjust pulleys at a high position on each side of the cable machine and hold the grips of the cables.
- Move forward one step and put one foot slightly ahead of the other for stability.
- Pull both cables simultaneously and bring them downwards across your body so they cross.
- Pause for a second and compress the chest muscles when hands come before you.
- Slowly return to your normal position.
3. Single Arm Cable Press
It’s a single cable chest workout that requires greater strength and coordination. The single-arm cable press isolates and strengthens chest muscles, specifically the pectoralis major. It also engages the shoulder and tricep muscles and supports to balance the upper body.
Steps to Perform this Exercise
- Attach the handle to the cable machine’s low pulley and stand perpendicular to it, with feet shoulder-width apart and facing away from it.
- Grab the handle with one hand, and position the arm to the ground and in line with the shoulder, elbow bent at 90 degrees.
- Push the handle forward, extend your arm, squeeze the chest muscles, and bring the handle back to the starting position.
- After completing the desired reps on one side, switch to the other side and repeat the exercise with the opposite arm.
4. Cable Chest Pullover
This cable chest workout targets the chest, shoulders, and upper back muscles, helping you to build overall upper body strength and muscles. It also improves flexibility in the shoulder joints and can support better posture by strengthening upper body supporter muscles.
Steps to Perform the Exercise
- Connect a straight bar to a high pulley of the cable machine and lie on a bench perpendicular to it, keeping your head close to it and your feet on the ground.
- Now, grab the machine’s bar with an overhand grip, extending the arms over the chest.
- Pull the bar and bring it in front of you until it is fully stretched, building tension in the chest muscles.
- Slowly bring the bar to the starting position with a controlled movement.
5. Inner Chest X Cross
Inner Chest X Cross is the final cable chest workout on this list. It helps you build inner and lower pecs and, with versatility and isolated targeting, can pump your chest muscles.
Steps to Perform the Exercise
- Adjust the pulleys to a lower position below your hips and stand in the centre of cable towers with your feet shoulder-width apart.
- Grab the machine’s handles with a neutral grip and extend the arm to the sides.
- Pull the cables toward each other.
- Slowly release the cables and return to the starting position.
Cable Chest Workouts For A Mighty Chest
The five best chest workouts will help you build a stronger, well-defined chest. Some of these exercises might be easy, and some might be tough to perform. You can choose according to your physical capabilities.
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Frequently Asked Questions
1. Is cable chest press better than bench press?
If you are suffering from joint pain, a cable chest press would be a great replacement for a bench press. The compound exercise works on the chest, shoulder, and serratus anterior muscles.
2. How does a cable machine help you build strong chest muscles?
Cable chest workouts target different areas of the chest, such as the serratus anterior, pectoralis minor, and pectoralis major, and refine the shape and structure of the chest.
3. What is the disadvantage of using cable machines?
Cable machines have drawbacks in lower stiffness and accuracy due to the cross-section of the cables, cable strand twists, and compliance in machine components.
4. How does a cable machine work to build a shoulder?
It’s versatile, and changing the positions of the pulleys allows you to work out all three heads of the deltoids.