|Muscles Target:||Pectoralis major and minor muscles|
|Level:||Intermediate to Advanced|
|Main Goal:||Build a strong chest.|
The chest is probably the first muscle group that anyone train in the gym. It tends to attract the most attention in the gym and never really gets neglected. Why is this? Well, mostly I’d say because it’s one of the most natural movements you can do in the gym. But, if you are not included in any chest cable machine exercise, you are somewhere lacking your chest. Cable chest workouts are the best exercise for your chest hypertrophy and are also well known for sculpting your chest muscles.
Hypertrophy training and chest training are a match made in heaven. There’s no better way to reach skin-splitting pumps than with hypertrophy principles on chest day. Remember to work within the volume intensities outlined in the split. This is going to be challenging so use a lightweight that you can easily go through 12-8 reps in the last set. Hypertrophy training is meant to overload the muscles in the chest with blood to leave you feeling enormous!
What Actually Cables Machine do?
Cable exercises are the best and most advanced level of exercise that builds and strengthens your pectoralis major and minor muscles. The cable crossover machine provides a variety of chest exercises by adjusting its angles and attachments. The different angles and attachments cover all your chest parts that build a strong and impressive chest.
The difference that people love cable exercises more than bench exercises is their range of motion. You can adjust your arms and hands at any angle that targets all the parts. The second difference is that you can feel the tension that generates from your chest which helps with chest hypertrophy. The third or last one is, the cable chest crossover having the best movements to build chest fibers or sculpt the chest that everyone loves to have.
Anatomy of Chest
Your chest is made up of two muscles: the Pectoralis major and pectoralis minor. These muscles are interlinked to each other.
The pectoralis major is a thick, fan-shaped, or triangular convergent muscle, situated at the chest of the human body. It makes up the bulk of the chest muscles and lies under the breast.
Your pec major runs from your sternum (breastbone) up to the clavicle (collarbone), and to the side of your humerus (upper arm bone).
While the pec major is one muscle, anatomically speaking it has two distinct sets of muscle fibers. The upper chest connects to the collarbone, whereas the lower chest connects to the latter.
Your pec minor is a thin, small triangular muscle situated at the upper part of the chest and under your pec major. The pec major muscles arise from your rib cage (3-5 ribs) and insert into your coracoid (a small hook-like profusion at the top of your scapular). It provides you with stabilization, depression, protraction, internal rotation, and downward rotation of the scapula.
10 Best Cable Chest Workout
The below exercises are variations of cable chest workouts in which you need equipment like a cable machine, flat bench, incline bench, decline bench, and seated bench.
1. Cable Standing Fly (High to Low)
It is one best cable chest workouts that target your lower chest portion very hard.
Muscle Target: Pec Major (Lower Head), Front Delts, Pec Minortus Anterior, Core.
- Set both pulleys as high as possible and select the desired weight.
- Grasp both handles with a neutral grip and take a step forward to spilt the stance.
- Extend both hands with an arc from the elbows at the level of your shoulders. This is your starting position.
- Now bring your both arms down and in until the fingers of your hands are touched in the front of your lower chest.
- Take a beat and squeeze your pecs hard, then slowly return both arms back as possible and stretch your chest. Now, again bring both hands in front of you and repeat.
- Engage your core muscle and outer your chest, when you performing the game.
- Sets: 3-5 sets
- Reps: 20-8 reps.
- When your hands come closer, squeeze the chest very hard and feel the movement.
- Keep your head up and engage your core.
- Remember to breathe out during contractions and when returning to the neutral position.
2. Cable Standing Fly (Low to High)
Muscles Target: Front Delts, Pec Major (Upper Head).
One of the best cable workouts for your upper chest. When you push your arms up it targets your upper part of the chest and when you are lowering the arms it generates stretch that you can feel. Also best cable exercise for building your chest fibers, you can really feel your fibers are working.
- Lower both pulleys and grab the handles with both hands. Your palms facing out.
- Your arms are slightly bent from the elbows and hands at your hip level. Take a step forward, so the plates are hovering in the air.
- Exhale and bring your arms up and in until they meet at about your neck or upper chest height.
- Pause for a second and squeeze the pecs very hard, then slowly return your arms back and lower as far as they can comfortably go.
- When you return the pulleys feel the stretching tension.
3. Cable Middle Fly
Cable middle fly is an exercise that targets your entire chest muscle and is the best exercise for your inner chest.
Muscle Target: Pec Major, Front Delt, Triceps. Serratus Anterior, Core.
- Adjust the pulleys slightly above the shoulders or at the shoulders level.
- Garbs the handles with both hands at the level of the shoulder put a slight bend in your elbows, and bring both handles in the front of your chest and touch it.
- Pause for a second and squeeze your chest, then return both hands to their starting position. At this time feel the stretch that generates from your chest.
- Then, repeat.
4. Incline Bench Chest Cable Fly
Muscle Target: Pec Major (Upper Head), Front Delt.
- Set the pulleys to their lowest position. Place an adjustable bench in the middle of the machine that is set to a 30-degree angle.
- Grab a handle in each hand with your palms facing up, then lay flat on the bench and keep your feet on the ground.
- Extend your arms out to the sides with a slight bend in your elbows, your hands and elbows should be in line with your shoulder and make a parallel position to the floor. This is your starting position.
- Bring your hands up to meet above your mid-chest, while keeping your shoulder pinned to the bench and shoulder blades retracted.
- Use your pec to power the motion, pause and squeeze the pec muscle, then return to the starting position.
- In starting position, stretch your chest by extending your arms, feel the stretch.
5. Flat Bench Chest Cable Fly
Muscle Target: Pec Major, Triceps, Front Delts
- Plant the bench in the middle of the cable like your hands and handles make a straight line.
- Grabs the handles and lies back on the bench. Your palms are facing up and your elbows are slightly bent.
- Stretch your chest when your arms are parallel to the floor. This is your starting position.
- While keeping your shoulders pinned to the bench and your shoulder blades retracted. Lift both arms in a semi-circle motion directly in front of you in the mid-chest. Use your pec to power the motion.
- Pause and squeeze your chest hard and slowly return both hands to their starting position. Feel the stretch that generates from your chest when you extend both arms.
6. Cable Seated Chest Press
Muscle Target: Pec Major, Front Delt, Triceps.
- Arrange the pulleys at the shoulder or slightly above the shoulder level and place a 90-degree seated bench in the front or middle of a cable machine.
- Grab the handles, seat on the bench with a pronated grip like your palms facing the direction of the floor.
- Keep your back straight against the bench, chest out and your shoulder blades retracted. Make sure your forearms are perpendicular to the upper arms like your elbows are in line with your shoulders and your hands are on your sides. This is your starting position.
- Now, press both handles and extend your elbows but don’t need to lock it slight bend, your hands to come in the mid-chest area.
- Pause and squeeze your chest when your both hands meet, then slowly return to the starting position. When you slowly return feel the stretch that generates in your chest.
7. Cable Single Arm Rotational Chest Press
Muscle Target: Pec Major, Front delt, Serratus Anterior, Obliques, Triceps.
- Positioned the pulley in the middle of a cable machine just like below your shoulder.
- Grip the handle with your right hand, palm down to the floor.
- Step your right foot forward to get into a staggered stance. Your back foot is planted on your tiptoes and the front one is planted firmly on the floor.
- Bend your working arm in the elbow like your shins form a 90-degree angle to the upper arm.
- Your elbow is slightly back to your shoulder and your hand makes a line with the shoulder.
- Press the handle forward by straightening the arm and rotating your torso by bringing your working shoulder blades in the direction of the press (this movement is just like your pushing somebody with a grateful force).
- Pause when you fully extend and then slowly return back to the starting position. Repeat until desired reps are completed.
- After completing your reps of the right hand, perform the same procedure on the opposite side.
8. Cable Single Arm Bent Over Pec Fly
Muscle Target: Pec major, pec minor, inner chest.
- With this one, you should be aligned with the pulley, not out in front of it.
- Step away from the pulled a few feet (to about the center of the crossover machine.
- Grip the handle so your palm is facing in. Get into a bent-over position by bending at the knees slightly and shooting your hips back. Your spine should be straight.
- With a slight bend in your elbow, bring your arm down and to your centerline. Keep your elbow fixed at all times.
- Slowly return your arm back and let it go up as high as you can to feel a good stretch, then repeat. Be sure to power the movement by contracting your pecs.
9. Cable Upper Chest Fly
Muscle Target: Upper chest.
- Adjust both pulleys at your shoulder level and grab the handles with your hands.
- Your hands and arms at shoulder level put a slight bend in your elbows and bring your arms back as far as comfortably can. Feel the stretch and it’s your starting position.
- Exhale as you bring your arms upward fly motion. Your hands should be met at the above of your head.
- Pause and squeeze your chest, then slowly return to the starting position and feel the stretch that generates on your chest.
10. Cable Pullover
Muscle Target: Upper chest.
- Set the pulley to its lowest position.
- Grabs the rope handle and lie down on your back with your head towards the cable machine with a neutral grip.
- Stretch your arms back behind your head with elbows slightly bent, your arms make a parallel position with your ears.
- Then pull the rope up straight over your head until your arms are up directly above your chest.
- Slowly return your arms back behind you and feel a stretch that generates from your lats and chest and then repeat the procedure again.
Chest Workout Plan With Using Cable Machine.
The below workouts will leverage everything you have learned about your chest thus far. These workouts are advanced and require an understanding of your limitations lifting with good form and understanding your limits, particularly during the stability exercise.
Each week you will do workouts A and B. You may place these workouts where you wish but make sure to have at least two days of rest or a gap between them.
|Barbell Bench Press||5*12-8||45 seconds.|
|Incline Bench Dumbbell Press||3*12-8||30 seconds.|
|Cable Machine Crossover (High to Low)||5*20-12||40 seconds.|
|Chest Dips||3*20||30 seconds.|
|Svend Press||3*12||40 seconds.|
|Dumbbell Bench Press||5*12-8||45 seconds.|
|Decline Bench Barbell Press||3*12-8||30 seconds.|
|Lying Cable Fly||5*20||35 seconds.|
|Cable Machine Crossover (Low to High)||3*20-12||40 seconds.|
|Dumbbell/Cable Pullover||3*12-8||40 seconds.|