Cable Chest Exercises

Great chest exercises you can do using a cable pulley machine. Using a cable machine to train your chest muscles is a great way to get results.

Illustration of chest exercise using a cable machine.

Cables help you to do a variety of exercises to hit different angles of your chest. When you add these exercises to your routine, it allows you to really target those muscles with constant resistance because of the cable. This constant resistances allows you to tone, add strength and size to your chest if desired. The traditional cable crossover station is the most popular and effective equipment for cable exercises. Cable exercises for your chest adds the icing to the cake when your training your chest. 

 

Cable Crossover: High to Low

Cable Chest Exercises

Stand inside a cable crossover with the stirrup handles attached to the high pulleys. With your knees slightly bent, use your chest to bring your arms down until they cross in front of your body. Pause for a second and then return the weights to the starting position.

Cable Crossover: Low to High

Cable Chest Exercises

Stand inside a cable crossover with the stirrup handles attached to the low pulleys. With your knees slightly bent, use your chest to bring our arms up so they cross in front of your body. Pause for a second and then return the weights to the starting position.

Chest Cable Crossovers

Cable Chest Exercises

Equipment Used: High pulleys, cable crossover set-up

Muscles worked

Pecs

shoulders

arms

1. Starting position: Stand with feet slightly wider apart than hip width, or feet can be staggered. Knees are flexed, abdominals contracted,

2. Alignment and technique: Exhale as arms are brought forward in horizontal plane. Internally rotate shouders so that at full concentric contraction the thumbs are touching and palms are pronated. (your hands may also cross).

3. Engage and contract the pectoralis major and the anterior deltoids.

4. Safety factors: Too much weight can make this exercise very difficult to control. The potential for excessive range of motion and too much speed on the eccentric phase increases shoulder joint risk. Perform the eccentric phat slowly and keep shoulders down.

Cable Press

Cable Chest Exercises

These can be done from any number of angles. Stand as though you were about to do a set of cable crossovers, but begin by bringing the weights across the front of your body. Once there allow your elbows to bend as you bring the weights back toward the weight stack. When your elbows are slightly past your torso, pause and then reverse directions by pushing the weights toward the front of your body and bringing your hands together.

Cable Back Exercises

Cable Chest Exercises
Great back exercises you can do using a cable pulley machine.