The ultimate guide to quickly build your chest muscle using a cable machine.
If you want to build a bigger chest forget endless bench presses.
In this guide I reveal the secret cable exercises… for a massive chest used by
Helmut Strebl and Olympia champions.
While bench presses are an effective way to build your pectorals.
In reality, you need more than one exercise to effectively build the muscles in your chest.
Plus,
if you workout alone…
…ripping a massive amount of weight may not be the safest option.
Become an expert on the individual chest muscles and their functions.
A better option is the cable machine,
Which will help you build a masculine chest which is innately sexy and impressive for women …
…As one of my girlfriends put it.
“I don’t want a man with a skinny boy chest I want to feel protected”
Below are the best cable exercises to get a huge chest first discovered by superstars like Helmut Strebl.
But first I highly recommend you check the top rated new muscle supplements being released in 2021. If you do not have the right nutrition most of your efforts will be wasted. Click the button below to find out more.
Although we have already mentioned it, it is worth stating again that using a cable machine may be a safer option than free weights, especially if you are a complete newbie to the gym.
A common issue with those inexperienced is that they will lift outside their limits, which has its benefits. However, you most certainly do not want to get stuck underneath a barbell while attempting a bench press, do you?
Another proven benefit and one that will likely result in an increase in strength and muscle mass is that using a cable machine will allow you to hit your muscles at a variety of angles.
Most weight lifting machines have a fixed path of movement, but the cable machine gives you the freedom to move any way you want while choosing the path and motion of the exercise performed.
These machines are easy to set up and use and will enable you to perform a variety of exercises and variations. While also allowing you to use a light or heavy resistance with just a quick adjustment of the machine. This will allow you to move quickly through your workout, without having a unload/load your plates when using free weights.
Safety Tips When Using A Cable
Even though the cable machine is considered safe for most gym users there are a few steps to ensure you are limiting your risk of injury when in use.
There should be plenty of room. These machines take up a lot of space, so to ensure your safety and those around you, make sure you have adequate space available before attempting to use them.
Don’t be afraid to ask for help. Nowadays with YouTube and the various other online training methods available, you may not feel as though you need to ask for assistance when working out. However, if you are new to the gym, or to a particular machine then there is no harm in asking a member of staff for a little help. Performing an exercise incorrectly will lessen its effectiveness and will raise the risk of injury.
Don’t overexert yourself. Yes, you need resistance to grow, but if your form is suffering because of the weight or level of resistance being used then perhaps it is time to lower the resistance. Poor form will undoubtedly result in injury.
Check the machine before use. Before you use any piece of equipment it is always recommended that you check for any damage. If you spot any fraying or splitting on the cables then notify a member of staff.
Don’t modify the equipment. You should only ever use the handles and attachments designed to be used with the machine. Never modify the equipment by adding plates or additional resistance as this could result in injury.
8 Top Cable Chest Exercises
The following cable chest exercises are performed by winners of Olympia. These are the bread butter exercises used by all the true pros who have a fantastic pecs.
It is important that you pay close attention to your form when performing these movements. This is to both ensure your safety and to ensure you see the greatest gains possible.
1. Cable Crossover
This works the lower part of the pectoralis major muscle.
To perform this exercise with good form you should do the following:
The first step is to attach a single handle to each cable tower. It should be set at its highest setting, which should be above your head.
Next, stand in the middle of the towers holding the handle in each hand. Step forward into a split stance, with your weight on your front foot. You should have a slight lean through your torso.
Start the exercise with your arms out wide, with a slight bend at your elbows. You should feel a slight stretch across your pectorals.
Pull the cables downwards in front of you. Your arms should overlap so that you are able to go into a full extension.
Slowly return to the starting position. Before performing another rep, alternating which arms overlap each time.
It is important that you try to remain still throughout the exercise and not to rely on momentum to complete the reps.
2. Cable Fly
This cable exercise will work the middle section of your pectoralis major.
This is very similar to the cable crossover and can be performed by:
Attaching a handle just above shoulder height to each cable tower.
Holding a handle in each hand, take a split stance, with your weight on your front foot.
Arms should be outstretched with a slight bend at the elbow.
Maintain the bend in your arms and bring your hands together in a sweeping motion so that your palms face each other.
Hold this position for a second before returning to the starting position. You should try to keep control of the weight throughout.
3. Low Cable Fly
This particular exercise will work the lower part of your pectoralis major muscle.
The form for this exercise is similar to both the cable crossover and cable fly:
Attach a handle to each cable tower. Unlike the previous two exercises, you are going to use the lowest setting available.
Hold a handle in each hand while standing in the middle of the towers. Take a split stance while leaning slightly forward.
As your arms are pointing down you will be bringing your arms and therefore cables upwards to meet the middle of your chest. You should keep your core engaged with a small bend in your elbows while performing the exercise.
Your palms will be facing each other at the top of the movement. You may want to tilt the base of your palms together to create a ‘V’ shape with your hands/handles for extra impact.
Hold this position for a second before returning to the starting position.
4. Exercise Ball Cable Fly
This will work the lower to middle area of your pectoralis major and can be performed by:
Attaching a handle to the bottom of each cable tower.
Place an exercise/swiss ball between the two towers and then while holding a handle in each hand sit on the ball.
Walk your feet out until your body is in a semi-horizontal position. Only your upper back and shoulders should be on the ball. Your hips should be upright, with a 90-degree bend in your knees. Your feet should be flat on the floor.
As with the other exercises mentioned so far, start with your arms outstretched with your hands just below the height of your shoulders.
While you maintain a slight bend in your shoulders, you should pull the cables up and together until they meet at the top of your chest.
Hold this position before returning to the start for one repetition.
5. Unilateral Cable Press
This particular exercise works the lower to middle section of your pectoralis major. To perform this exercise with proper form use the following:
Start by attaching a single handle to just one of the cable towers.
Hold this handle with one hand, take a couple of steps away from the tower and step into a split stance with your weight on your front. It is important that the front foot is the opposite of the one holding the handle.
While holding the handle your palm should be facing down with a 90-degree bend in your elbow. This is similar to how you would perform a chest press.
Next, press the cable forward until your arm reaches full extension, before returning to the start position. You should keep your core tight, and to maintain tension in the cable throughout the movement.
Once you have performed the desired number of reps, swap arms, and the front leg to perform the exercise on the other arm.
6. Cable Flat Bench Press
This movement again focusses on the lower to middle section of the pectoralis major. It can be performed by:
Attaching a handle to the bottom of both cable towers.
Hold a handle in each hand whilst laying on a flat bench placed between the towers. Your feet should be flat to the floor with your arms in line with your chest. Again, your arms should be bent, this time at a 90-degree angle.
Push the cables up and together until your arms are fully extended. At the top of the exercise make sure to fully contract your chest.
Take your time whilst lowering to the starting position before performing the next rep.
7. Cable Incline Bench flys
This movement will focus on the middle and upper section of your pectoralis major, as well as your pectoralis minor and can be performed by:
Attaching a single handle to the bottom of each cable tower.
Place an incline bench set at a 45-degree incline between both towers.
Hold a handle in each hand while sitting on the bench. Your feet should be flat to the floor and your hands should be in line with your chest. When you start the exercise your elbows should be at 90-degrees.
From the starting position, push the cables up and together, extending your arms as you do so. You should feel your upper chest working during this movement.
Once fully extended, hold for a second before returning to the starting position.
8. Cable Iron Cross
This final cable exercise will work both your pectoralis major and minor. You can perform it by:
For this exercise, you will need to set each cable tower to its highest setting, above head height.
With a handle in each hand, stand in the middle of the towers with your feet together and your chest and head upright.
Start with your arms outstretched with a slight bend at the elbows.
While maintaining the bend in your elbows, pull the cables downwards until they meet close in front of your body with your palms facing each other. You should feel your inner pectoral muscle working during this movement.
Let your arms go back to the starting position, making sure you are standing upright before your next rep.
You may want to consider performing this exercise one arm at a time to focus on your balance.
Example Cable Chest Workout
The following is an example cable chest workout. It will consist of 3 supersets, with each superset containing 2 exercises each.
To perform this workout you will need to perform each superset 3 times before you move onto the next superset. You should rest for between 30 seconds to minute between each round.
Superset 1
Cable Iron Cross x 8-12 reps
Cable Crossover x 8-12 reps
Superset 2
Unilateral Cable Press x 8-12 reps
Exercise Ball Cable Fly x 8-12 reps
Superset 3
Cable Incline Bench Press x 8-12 reps
Low Cable Fly x 8-12 reps
Final Thoughts
As you can see there are plenty of chest exercises available for the cable machine. This means you won’t have to remain in a plateau performing endless bench press reps while dreaming of a big chest.
The exercises provided above will give your chest a complete workout. Remember you can use the cable machine to hit your pectorals at different angles for even greater gains!
Finally, while the above cable exercises will work your chest muscles. If you want to grow you need to make sure your nutrition is on point and that you are getting adequate recovery from your workouts. Good luck everyone.