Best exercises to train the chest with a cable machine

Javier Colomer 4 min. of reading Chest Leave a comment

Training chest with cables offers unique advantages. They keep constant tension on the muscle throughout the entire range, allow you to easily adjust the load, and better adapt to the natural movement curve.

This translates into greater muscle activation and less joint stress compared to some free weight options. If you want to deepen the definition and strength of your chest, adding these cable exercises is a smart move.

1 Cable crossovers

Set the cables at the highest position.
Grab a handle in each hand, take a step forward with one foot slightly ahead to stabilize, lean your torso slightly forward keeping your back straight and a slight bend in the elbows.
With a controlled movement, bring your hands together in front of your chest (at sternum height or slightly lower), feeling the chest contraction.
Hold for a second and slowly return to the starting position, feeling the stretch.

? Muscles worked: pectoralis major (especially the lower and sternal fibers), anterior deltoid (secondary).

? Sets and reps: 4 of 12-15.

?HSN tip: imagine hugging a big tree to keep constant arm curvature.

2 Cable bench press

Place a flat bench between two cables set at a low position. Lie on your back with feet firmly on the floor and hold a handle in each hand at chest height, elbows bent.
Push the handles up and slightly toward the center, extending your arms in a controlled way without locking the elbows.
Hold the contraction for a second and slowly lower back to the starting position, feeling the chest stretch.

? Muscles worked: pectoralis major (primary), secondary: triceps, anterior deltoid, and core and shoulder stabilizers.

? Sets and reps: 3 of 8-12.

?HSN tip: hold for a second at the top, feeling the chest contraction, and slowly return to the start, controlling the descent and feeling the chest stretch before starting the next rep.

3 Low cable crossovers

Set the cables at the lowest position and grab a handle in each hand.
Step forward, feet shoulder-width apart, and bring your hands forward and up (like the starting position of a “Y”), with elbows slightly bent.
With an arched movement, bring your hands up and toward the center, crossing them slightly in front of your face or upper chest, feeling the contraction in the upper/clavicular part of the chest.
Control the return to the starting position.

? Muscles worked: pectoralis major (upper/clavicular fibers), anterior deltoid, serratus anterior.

? Sets and reps: 4 of 12-15.

?HSN tip: keep a constant arch in the arms.

4 Mid cable flyes

Set the cables at mid height.
Grab a handle in each hand, take a step forward with one foot slightly ahead to stabilize, lean your torso slightly forward keeping your back straight and a slight bend in the elbows.
With a controlled movement, bring your hands together in front of your chest, feeling the chest contraction.
Hold for a second and slowly return to the starting position, feeling the chest stretch.

? Muscles worked: primary: pectoralis major; secondary: anterior deltoid and shoulder stabilizers (rotator cuff); stabilizers: core and scapular muscles.

? Sets and reps: 2 of 20-25.

?HSN tip: keep a slight bend in the elbows throughout the movement and avoid overextending or overbending them; think of “hugging a barrel” to keep constant tension on the chest and avoid overloading the shoulders.

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