About a year ago, my brother started the almighty chest cable workouts, and right now you need to see what he looks like. He has this well-chiseled, sculpted chest and upper body look. Just like Jason Momoa (the Aquaman guy).
Don’t worry, he shared his workout routine with me and I’ll be sharing it with you today. But before then, there’s something I have to say.
If you still think that the barbell bench press is the only method to develop a large chest, it is time you move past that mentality and realize that things have moved on.
Dumbbells and barbells are the center of attention in the gym, but the cable machine is the unsung hero.
Now, to discuss the elephant in the room, what were my brother’s chest cable workouts, and how did he manage to pull them off? This is it!
1. Cable Chest Fly
Starting with a classic, the cable chest fly. This workout targets the muscles of the chest, helping to improve strength and definition in this area.
How do I do this?
To perform a cable chest fly, you will need access to a cable machine with adjustable pulleys.
- Start by setting the pulleys at shoulder height and then standing in the center of the machine. Hold each handle with an overhand grip, palms facing forward.
- Take a step forward to create tension on the cables, and position your feet shoulder-width apart for stability.
- Begin by bringing your arms forward, crossing them in front of your body while keeping a slight bend in your elbows. This is your starting position.
- From here, exhale as you slowly open your arms out to the sides, maintaining control and feeling a stretch across your chest muscles.
- Pause briefly in the fully extended position before inhaling as you bring your arms back together, returning to the starting position.
- Do 3 sets of 12 reps
Make sure to engage your core and maintain good posture throughout the exercise to feel the stretch and squeeze in your chest.
2. Cable Chest Press
The cable chest press can be performed in both sitting and standing positions. Depending on which variation you choose, it may depend on the muscles you want to focus on. The seated variation typically activates the upper chest more, while the standing variation encourages more core activation and back activation because it demands more attention to posture.
How do I do this?
- Set the pulleys to shoulder height and hold a handle in each hand in an overhand grip, then stand between the cables with your back turned towards the equipment.
- Position your feet slightly wider than shoulder-width apart and take a step forward. Your front knee should be slightly bent.
- Lift your arms and bend your elbows 90 degrees. Your elbows and forearms should be in line with the resistance line. This is your starting position.
- Take a deep breath and hold it for a second. Engage your core to keep your spine stable.
- On the exhale, press your arms forward. Your thumbs should connect at the center; this is the finishing position.
- Inhale as you return your arms to the starting position. All movements should be done slowly and with as much control as possible.
3. Incline Cable Fly
The inline cable fly is an excellent addition to your chest workouts because it maintains tension on the muscles throughout the full range of motion and also targets your upper and inner portions of the pectoral muscles.
How do I do this?
- To perform the incline cable fly, start by adjusting the bench to a 45-degree angle.
- Attach two handles to the cables at shoulder height, then sit on the bench with your feet flat on the floor and grasp one handle in each hand.
- With a slight bend in your elbows, bring your arms forward and together in front of your chest, crossing them over each other. Keep your core engaged and maintain control throughout the movement.
- As you bring your arms back to the starting position, focus on squeezing your chest muscles.
- Repeat for 5 sets of 7 reps
4. Low-to-High Cable Crossover
The low-to-high cable crossover is one of the excellent chest cable workouts that target both the upper and lower chest muscles.
It helps improve strength, stability, and muscular endurance in these areas. It can also engage other supporting muscles, like the shoulders and triceps.
How do I do this?
- Start by setting the pulleys on the cable machine to the lowest position.
- Stand in the middle of the machine with your feet shoulder-width apart, and grab each handle with an overhand grip. Your arms should be extended out in front of you, slightly below shoulder height.
- Next, engage your core and maintain a slight bend in your elbows as you bring your arms up and across your body in a diagonal motion. Imagine you are hugging a tree as you bring your hands together at shoulder height on the opposite side of your body.
- Pause for a moment at this top position, squeezing your chest muscles, before slowly returning to the starting position with control.
- Repeat this for the desired number of reps. I’d suggest 3 sets, 15 reps
Make sure to choose a weight that will allow you to maintain good form during each rep when adding this exercise to your chest workout routine.
Then, as you get more comfortable with the movement, gradually increase the resistance.
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5. Cable Pullover
The cable pullover is an effective exercise for building the strength and size of your chest muscles. It also helps improve shoulder stability and posture.
How do I do this?
- Start by attaching a straight bar or rope handle to a high pulley on a cable machine.
- Stand facing away from the machine with your feet shoulder-width apart, and then grab the bar or handles with an overhand grip and extend your arms straight out in front of you.
- Keep your arms slightly bent, inhale, and slowly pull the bar or handles down towards your thighs while maintaining control throughout the movement.
- Exhale as you return to the starting position, allowing your chest muscles to stretch.
Remember to start with lighter weights and focus on proper form before increasing resistance.
6. Single-Arm Cable Press
The single-arm cable press allows unilateral training, meaning you can focus on each side of your chest individually to address any imbalances or weaknesses.
How do I do this?
- Start by setting up a cable machine with a handle attachment at chest height.
- Stand facing away from the machine and grab the handle with one hand, positioning your arm at shoulder height and slightly bent. Take a step forward to create tension in the cable.
- From this starting position, exhale and push the handle forward while keeping your core engaged and maintaining stability through your legs and torso.
- Fully extend your arm without locking out your elbow, feeling a strong contraction in your chest muscles.
- Inhale as you slowly return to the starting position, maintaining control throughout the movement.
- Repeat for as long as you want
7. Standing Cable Row
This workout engages multiple muscle groups, like the chest, back, and arms.
How do I do this?
- Start by setting up the cable machine with an appropriate weight and attaching a straight bar or handle to the pulley.
- Stand facing the machine with your feet shoulder-width apart and knees slightly bent.
- Grab the handle with an overhand grip and extend your arms fully in front of you.
- From this starting position, initiate the movement by retracting your shoulder blades and pulling your elbows back towards your sides.
- Keep your core engaged and maintain good posture throughout the exercise.
- Squeeze your chest muscles at the end of each rep before slowly returning to the starting position.
8. Reverse Grip Cable Pressdown
This exercise specifically focuses on the lower portion of the chest, helping to develop strength and definition in that area.
How do I do this?
- Start by attaching a straight bar or rope attachment to the high pulley of a cable machine.
- Stand facing the machine with your feet shoulder-width apart and your knees slightly bent.
- Hold the bar or rope with an underhand grip (palms facing up) and bring your hands close together.
- Keeping your elbows tucked in at your sides, exhale as you push the bar or rope down towards your thighs, fully extending your arms.
- Pause for a moment at the bottom of the movement, squeezing your chest muscles.
- Inhale as you slowly release and allow the bar or rope to return to its starting position in a controlled manner.
- Repeat for the number of reps you want
9. Face Pulls
This is one of the very important chest cable workouts that helps improve posture, strengthen your upper back and shoulders, and enhance overall upper body strength.
How do I do this?
- Start by setting the pulley at chest height and attaching a rope or handle to it.
- Stand facing the machine with your feet shoulder-width apart, and grab the rope or handles with an overhand grip. Your palms should be facing down.
- Begin by retracting your shoulder blades and pulling the rope towards your face, keeping your elbows high and out to the sides.
- As you pull, focus on squeezing your upper back muscles and keeping your core engaged.
It’s important to maintain proper form throughout the exercise.
10. Decline Cable Chest Press
This exercise targets your lower chest.
How do I do this?
- Position yourself between both cables, facing outward with a staggered stance.
- When you do a cable press, your elbow will draw back, bringing flexion to the elbow.
- You will then push the weight out in front of your body, ending at stomach level.
Final notes on Effective chest cable workouts for ultimate upper-body strength
These workouts are the holy grail for getting that sculpted, chiseled chest, I’m telling you. The cables are safe and versatile, and you can easily adjust the exercise to allow you to target the chest differently.
Yes, we’re all different and might not like or enjoy some of these exercises but just give it a try and choose the few that you enjoy doing and stick to them. You’d barely recognize yourself six months from now.
