Best cable chest workout
Training your chest should not be a futile exercise in monotony.
If you’re boring and don’t really want to experience mass gains, feel free to repeat through endless standard bench press sets and PAC deck reps until your back fuses with the platform surface beneath you May it not happen.
You might be better off on that one exercise – and have nothing to do with posting large numbers and ballooning your bench press max – but you’re reaping all the potential benefits that other tricks can provide . You want to stimulate your muscles in different ways, so you can challenge them to adapt and develop them to move your training plan forward. For that, you will need diversity.
There is a whole treasure full of workouts and exercises that the chest is open to pushing that can sculpt your pecs and push your upper body training days to the next level.
Here are some of the best chest exercises to do just that. Choose two or three to work with in your routine, and for best results, rotate in new movements every 3 or 4 weeks.
Below you will find some beneficial chest exercises that can be done on a cable machine! A variety of movements are included that hit your pectoral from multiple angles, such as when doing a workout that uses machines, dumbbells, and barbells.
Pay full attention to the notes on the form, as the form is important to give the best results and keep you safe.
1: Cable Crossover
Target Muscle :pectoralis major (lower)
- Attach a single handle on each cable tower to the highest setting above your head.
- With a handle in each hand, stand in the middle of the towers and move in a split stance. Keep your weight in your front leg, bend slightly forward through your torso.
- Begin with your arms, feeling the back stretch through your pecs.
- With a small bend in your elbow, pull the cable down in front of you, crossing one arm in full extension.
- Slowly return to the starting position.
- Perform your crossover with each rep in turn. meaning. Above right hand, under left hand / above left hand, under right hand
- Keep your torso mostly stable and allow your chest to pull the weight forward instead of the built motion.
2: Cable Fly
Target Muscle : pectoralis major (middle)
- Attach a single handle above shoulder height to each cable tower.
- With a handle in each hand, stand in the middle of the towers and move in a split stance. Transfer your weight to your front leg by bending in front of your knee.
- Begin by widening your arms, feeling a slight stretch from your chest and shoulders.
- Pull the cables together in a wide motion so that your hands face each other with your palms facing your body, keeping a small bend in your elbows and keeping your chest straight.
- Stay in this position for a second and feel the squeeze in your chest, then go back all over the place, controlling the weight the entire way.
3: Low Cable Fly
Target Muscle : pectoralis minor (upper)
- Attach a single handle under each cable tower.
- Holding a handle in each hand, stand in the middle of the towers and move forward in a split stance. Bend your knee forward on your front foot. Your back leg should be straight.
- As your arms are pointing downward, you are pulling the cable upwards to meet in the middle of your chest. Keep a small bend with your elbows and an engaged core / still bend the torso.
- When your hands meet at the top of the movement, your palms should be facing each other. For added effect, tilt the bases of your palms together to create a create V ‘shape with your hands / handle.
- Stop in this position for a moment before returning to the starting position.
4:Cable Flat Bench Press
Target Muscle : pectoralis major and minor (lower, middle)
- Attach a single handle under each of the cable towers.
- Take a handle in each hand and lie on a flat bench between the cable towers. Your feet should be flat on the floor and your arms will be in line with your chest with a 90 degree bend in your elbow.
- From here, push the cables up and together onto the outstretched arms, completely contracting your chest.
- To start your next phase take your time in the returning freak phase and allow a minimum time before pushing into your next rep.
5: Cable Incline Bench Press
Target Muscle : pectoralis major and minor (middle, upper)
- Attach a single handle under each of the cable towers.
- With a handle in each hand, set yourself on a bent (45-degree) bench in the middle of the cable towers.
- Keep your feet flat and bend your hands at 90 degrees with your elbows close to the chest.
- From here, working your upper chest, push the cables up and together on the felt arms.
- Slowly return to the starting position without allowing your arms to go too far and create more stretch through your deltoids.
Some Other Best Exercise for Chest
We talked of branching just outside the bench press. If you are serious about training, you still cannot avoid exercise – or even if you step into any of the world’s specific strength facilities. The trick is the standard for one reason: it works. Let’s break it down with dumbbells for some variety.
Do it: This hypertrophy method means that you are more focused on building muscle than pressing maximum weight, so keep your butt on the bench, your feet flat on the floor and your glutes and core engaged. . You should move your shoulder blades to the bench.
Lift your dumbbell up, squeeze the handle tightly. Once your back is on the bench, do not hold the weight with your elbows parallel to your shoulders. To help secure your shoulders keep your elbows at a 45 degree angle. Squeeze your chest to gain weight, then stay in control on the same path just above your chest. Drive back to hit another rep.
One of the complete go-to-chest exercises is about creating tension through chest fly movement. Your goal is not to flap your arms like a bird to fly, as the name suggests – squeeze is the name of the game here. This means that you will use less weight than expected.
While holding the dumbbell in each hand, lie on a flat bench. Press the weight above your chest, turning your pinkies slightly inward, preventing them from touching. Maintain full body tension on the bench.
Only bend your arms down on your shoulders, bending your elbows. Go only as deep as your shoulder mobility allows. Squeeze your shoulders to raise the weight back to the starting position, and emphasize the squeeze in your chest at the top.
Incline Dumbbell Bench Press
Barbell Bench Press
Adding chains or bands at the ends of a barbell changes the load as you go through different stages of the lift.
Each chain link weighs X pounds, and that poundage is now something you’re actually picking up and managing. As you go through the eccentric part of the lift, the load on your chest decreases, you are reducing the load because the chain is higher on the ground. When you push the weight, you lift more links of the chain, adding to the extra weight. The bands work in a similar way using constant tension on the bar.
Do this: Hang a chain on each end of the barbell, or place anchor resistance bands on the bench and place them on each end of the bar. To get accustomed to the volatile bar, start without weight.
Grab Barbell and lie on a bench. Using an overhand grip, which is beyond shoulder width, hold the bandage above your sternum, keeping your arms straight. Lower the bandage on your chest, and then push it back to the starting position.