Did you know you can do a full chest workout targeting all the muscles that make up your pectoral muscle group, using one single machine? You can! And the machine that makes this possible is the cable machine. This article is dedicated to informing you all about the best chest exercises that you can do on the cable machine.
1. Cable Crossover Chest Exercise
How to do a cable crossover:
- Attach a single handle on the highest setting/above your head on each cable tower.
- With a handle in each hand, stand in the middle of the towers and step forward into a split stance. Have your weight in your front foot creating a slight forward lean through your torso.
- Start with your arms out wide, behind you enough to create a stretch feel through your pecs.
- With a small bend in your elbows, pull the cables downwards in front of you, crossing one arm over the other into full extension.
- Return to starting position slowly.
- Do your crossovers with alternating arms each rep. I.e. right arm over, left arm under/left arm over, right arm under
- Keep your torso mostly still and allow your chest to pull the weight forward rather than through created momentum.
2. Cable Fly (Middle Chest Workout)
How to do the cable fly exercise:
- Attach a single handle above shoulder height on each cable tower.
- With a handle in each hand, stand in the middle of the towers and step forward into a split stance. Transfer your weight onto your front foot by bending the front knee.
- Start with your arms out wide, creating a slight stretch feel through your chest and shoulders.
- Maintaining a small bend in your elbows and keeping your chest upright, pull the cables together in a sweeping motion so that your hands meet in front of your body with your palms facing each other.
- Hold in this position for a second and feel the squeeze in your chest, then go back to starting position, controlling the weight all the way.
3. Low Cable Fly
How to do the low cable fly:
- Attach a single handle at the bottom of each cable tower.
- Holding a handle in each hand, stand in the middle of the towers and step forward into a split stance. Lean forward onto your front foot, bending that knee. Your back leg should be straight.
- As your arms are pointing downwards to start off with, you’re going to be pulling the cables upwards and together to meet in the middle of your chest. Keep a small bend in your elbows and an engaged core/still torso whilst doing so.
- When your hands meet at the top of the movement, your palms should be facing each other. For extra effect, tilt the bases of your palms together to create a ‘V’ shape with your hands/handles.
- Hold in this position for a moment before returning to the starting position.
4. Exercise Ball Cable Fly
How to do the exercise ball cable fly:
- Attach a single handle to the bottom of each cable tower.
- Have an appropriately-sized exercise/swiss ball in the middle of the cable towers.
- With a handle in each hand, sit on the ball and then walk your feet outwards until your body is in a semi-horizontal position with your upper back and shoulders left on the ball. Your hips should remain upright and you should have a rough 90-degree bend in your knees with your feet flat on the floor.
- Start with your arms out wide and your hands just below the height of your shoulders. Maintaining a slight bend in the elbows, pull the cables up and together to meet over the top of your chest. Hold this position whilst your pecs are fully contracted for a second, and then release back to starting position.
These are some of the best cable chest exercises.