6 Cable Chest Exercises to Build Bigger & Stronger Pecs

The chest is one of the most important muscle groups for developing a powerful, athletic body. However, a lot of people need help building their chests, either because they are using improper forms or the wrong exercises. To target your chest muscles more precisely and effectively, you can use cables in place of free weights in cable chest workouts. Cable chest exercises can also serve to strengthen and stabilize the entire upper body, as well as to improve balance and posture. In this article, we'll be going over the 6 best cable chest exercises to help you build bigger and stronger pecs.

6 Cable Chest Exercises

Cable Crossovers

Cable crossovers are a classic chest exercise that has been around for decades. They work by targeting the inner and outer portions of your chest, which can help create a more defined and muscular look. To perform cable crossovers, follow these steps:

1. Set the cables to a high position on a cable machine.
2. Stand in the middle of the machine and grab the handles with an overhand grip.
3. Take a step forward and lean slightly forward, keeping your feet shoulder-width apart.
4. Bring the handles down and across your body, squeezing your chest muscles as you do so.
5. Repeat after gradually releasing the handles back to their initial position.

Watch the below Video to know how to do Cable Crossovers!

Incline Cable Flys

Incline cable flys are a great exercise for targeting the upper portion of your chest. By performing them on an incline bench, you can shift the focus to the upper fibers of your chest, which can help create a more rounded and full look. Here's how to do incline cable flys:

1. Set the cables to a low position on a cable machine.
2. Your feet should be firmly planted on the ground as you lay down on a decline bench.
3. Grab the handles with a neutral grip and bring them up to chest level.
4. Slowly lower the handles out to the sides, keeping your elbows slightly bent.
5. When you feel a stretch in your chest muscles, bring the handles back up to the starting position.

Standing Cable Flys

Standing cable flys are a great exercise for targeting the middle portion of your chest. By standing up instead of lying down, you can activate your core muscles as well, making this exercise a great overall workout. To perform standing cable flys:

1. Set the cables to a high position on a cable machine.
2. Stand in the middle of the machine and grab the handles with a neutral grip.
3. Take a step forward and lean slightly forward, keeping your feet shoulder-width apart.
4. Slowly bring the handles out to the sides, squeezing your chest muscles as you do so.
5. When you feel a stretch in your chest muscles, bring the handles back to the starting position.

Decline Cable Flys

Decline cable flys are a great exercise for targeting the lower portion of your chest. By performing them on a decline bench, you can shift the focus to the lower fibers of your chest, which can help create a more defined and muscular look. Here's how to do decline cable flys:

1. Set the cables to a low position on a cable machine.
2. Your feet should be firmly planted on the ground as you lay down on a decline bench.
3. Grab the handles with a neutral grip and bring them up to chest level.
4. Slowly lower the handles out to the sides, keeping your elbows slightly bent.
5. When you feel a stretch in your chest muscles, bring the handles back up to the starting position.

Cable Press

The cable press is a great exercise for building overall chest strength and size. This exercise is similar to the bench press, but instead of using a barbell or dumbbells, you use cables. This can help you target your chest muscles more effectively and also reduce the risk of injury. To perform the cable press, follow these steps:

1. Set the cables to a high position on a cable machine.
2. Stand in the middle of the machine and grab the handles with an overhand grip.
3. Take a step forward and lean slightly forward, keeping your feet shoulder-width apart.
4. Bring the handles down and in front of your chest, keeping your elbows tucked in.
5. Push the handles forward until your arms are fully extended, squeezing your chest muscles as you do so.
6. Repeat after gradually releasing the handles back to their initial position.

Cable Pullover

The cable pullover is a great exercise for targeting the upper and outer portions of your chest, as well as your back muscles. This exercise can help create a more balanced and proportionate upper body. Here's how to do the cable pullover:

1. Set the cables to a high position on a cable machine.
2. Your feet should be firmly planted on the ground as you lay down on a level bench.
3. With an overhand grip, take hold of the handles and raise them over your chest.
4. Keeping your arms straight, slowly lower the handles back behind your head.
5. When you feel a stretch in your chest and back muscles, bring the handles back up to the starting position.

Read More: Push Ups for Upper Chest: 4 Variations of Push Ups

Conclusion

Cable chest exercises are the best option if you want to develop larger, stronger pecs. You can achieve better results faster by targeting your chest muscles in a more controlled and efficient manner. You may build a bigger, stronger chest by including these 6 cable chest workouts into your workout program.

FAQ’s

Ques1: Can I do these exercises at home?
Ans: If you have a cable machine at home, then yes, you can do these exercises at home. Otherwise, you'll need to go to a gym that has a cable machine.

Ques2: How many sets and reps should I do for these exercises?
Ans: It's best to start with 3 sets of 8-12 reps for each exercise, and gradually increase the weight as you get stronger.

Ques3: How often should I do these exercises?
Ans: You should aim to do these exercises 2-3 times per week, with at least one rest day in between workouts.

Ques4: What's the difference between using cables and free weights for chest exercises?
Ans: Cable exercises provide constant tension on your muscles throughout the entire range of motion, while free weights rely on gravity and can create momentum. Cables also allow you to adjust the angle and direction of resistance, which can help you target specific areas of your chest.

Ques5: Can cable chest exercises help with fixing muscle imbalances?
Ans: Yes, cable exercises can help correct muscle imbalances by allowing you to target weaker or underdeveloped areas of your chest.

Ques6: Should I do cable chest exercises before or after bench pressing?
Ans: It's generally recommended to do compound exercises like bench press before isolation exercises like cable exercises. This will help you use heavier weights and recruit more muscle fibers during the compound exercise.

Ques7: How important is form when doing cable chest exercises?
Ans: Form is crucial when performing cable chest exercises, as it ensures that you're targeting the right muscles and reducing the risk of injury. Always maintain proper posture and alignment, and avoid using momentum or swinging.

Ques8: Can cable chest exercises help with improving posture?
Ans: Yes, cable chest exercises can help improve posture by strengthening the muscles in your chest and upper back, which can help pull your shoulders back and improve your overall posture.

Ques9: Can cable chest exercises be modified for beginners or those with injuries?
Ans: Yes, cable chest exercises can be modified by adjusting the weight, range of motion, and position of the cables. For beginners or those with injuries, it's important to start with lighter weights and focus on proper form.

Ques10: How long will it take to see results from cable chest exercises?
Ans: Results can vary depending on factors such as your current fitness level, diet, and consistency with your workouts. However, with regular training and proper nutrition, you can expect to see noticeable improvements in your chest strength and size within a few months.