Cable Chest Exercises – Introduction
What are the best cable chest exercises you can do to develop your upper body size and strength?
When it comes to chest training, most people build their workouts around bench presses and push-ups.
This makes a lot of sense, given how effective these exercises are for building muscle and strength.
However, your body adapts very quickly to the exercises in your workouts and can soon become immune to the effects of these workout staples.
When this happens, even intense, regular workouts may not produce the results you want.
The good news is that there are plenty of other chest exercises you can use to reach your muscle-building goals, many of which are performed with a cable machine.
This article reveals the seven best cable chest exercises and provides you with a tried-and-tested workout to follow.
7 Best Cable Chest Exercises List
- Cable machine crossovers
- Single-arm cable fly
- Single-arm chest press
- Supine cable fly
- Supine cable chest press
- Dumbbell and cable chest press hybrid
- Cable fly/push-up combo
Pump up your pecs and build a stronger upper body with the best cable chest exercises.
Please note: while there are seven main exercises listed, most can be modified to create additional movements.
So, in actuality, there are more than 15 cable chest exercises in this article!
Cable Chest Exercise Descriptions
#1. Cable crossovers
If you only do one cable chest exercise, this should probably be it.
The cable crossover is an effective, versatile exercise that’s also very shoulder-friendly.
In fact, many exercisers consider the cable crossover the ultimate chest exercise for mass and strength.
So, it is no surprise that two-time Mr. Olympia Franco Columbu’s workout routine had 9 sets of cable crossovers with 70 reps.
There are several ways to perform this cable chest exercise, but the basic version is arguably the best.
How to do it:
- Attach D-shaped handles to the high pulleys of a cable crossover machine.
- Take a handle in each hand and stand in the middle of the machine.
- Take 1-2 steps forward and adopt a split stance with your arms extended out at about shoulder level.
- Your elbows should be slightly bent but remain rigid for the duration of your set.
- Bring your arms forward and down, so the handles meet in front of your hips.
- Return to the starting position and repeat.
Popular cable crossover variations include:
- Low to high cable crossovers
- Horizontal cable crossovers
How To Cable Fly (High to Low) | 3 Golden Rules – Scott Herman
#2. Single-arm cable fly
It’s not uncommon to have one arm stronger than the other.
Small imbalances are not an issue, but more significant differences can lead to aches, pains, injuries, and aesthetic problems.
This exercise works one side of your pecs at a time and may also allow you to work your chest harder, as you only have to focus on one arm.
How to do it:
- Attach a D-shaped handle to a shoulder-high cable machine.
- Grip the handle with one hand and stand side-on to the weight stack.
- Take 1-2 steps away to tension the cable.
- Keeping your arm slightly bent but rigid, draw it down and across the midline of your body.
- Return to the starting position and repeat.
- Do the same number of reps with both arms.
Variations of this cable chest exercise include:
- Low to high single-arm cable fly
- Horizontal single-arm cable fly
The MOST UNDERRATED Chest Exercise – Ryan Humiston
#3. Single-arm chest press
The single-arm chest press is part pec exercise and part abs exercise.
Providing you don’t try and use too much weight, this is a very effective muscle builder that develops many major upper body muscles, including the pecs, deltoids, triceps, abs, and obliques.
How to do it:
- Set your cable machine to around mid-chest height, and attach a D-shaped handle.
- Grab the handle with one hand and stand with your back to the machine.
- The cable should run under your arm.
- Adopt a staggered stance for balance.
- Without twisting your shoulders or hips, extend your arm out in front of you like you are throwing a punch.
- Bring your hand back to the side of your chest and repeat.
- Do the same number of reps on both sides.
Variations of this exercise include:
- Low to high single-arm chest press (incline)
- High to low single-arm chest press (decline)
How to: Single Arm Cable Chest Press – Seriously Strong Training
#4. Supine cable fly
Freestanding cable flies, crossovers, and presses are all effective exercises, but they also make it very easy to cheat.
All you need to do is lean forward or use your legs, and the exercise becomes instantly easier.
Doing cable flys on a bench makes them all but cheat-proof and potentially more effective.
How to do it:
- Place a flat bench in the middle of a cable crossover machine.
- Attach D-shaped handles to the low pulleys.
- Take a handle in each hand and sit on the bench.
- Lie back and extend your arms to the side, forming a T-shape.
- Your elbows should be slightly bent but remain rigid.
- Bring your arms forward and up, so they meet above your chest.
- Open your arms, get a mild stretch in your chest, and repeat.
Alternative variations of this exercise include:
- Incline supine cable flies
- Stability ball cable flies
#5. Supine cable chest press
This is another virtually cheat-proof chest exercise.
Performing it on a bench means you cannot use your legs, abs, or back to help you lift the weight.
Supine cable chest presses are a good alternative to bench presses and push-ups, and because you can vary the weight quickly and easily, they are suitable for all levels of exerciser.
How to do it:
- Place a flat bench in the middle of a cable crossover machine.
- Attach D-shaped handles to the low pulleys.
- Take a handle in each hand and sit on the bench.
- Lie back on the bench and pull your hands into your shoulders, palms facing forward.
- Push your arms straight up, so your hands meet just above your chest.
- Bring your hands back down to your shoulders and repeat.
Variations of this cable chest exercise include:
- Incline supine cable press
- Stability ball cable press
Standing Cable Chest Press Exercise – Testosterone Nation
#6. Dumbbell and cable chest press hybrid
While this exercise is a little convoluted, it will also provide your chest with a truly unique workout.
Pushing up and in simultaneously will light up your pecs and hit them from two angles at once.
If you are looking to stimulate your pecs with an entirely new exercise, this is the one for you!
How to do it:
- Place a flat bench in the middle of a cable crossover machine and attach ankle/wrist straps to the lowest pulleys.
- Put the straps around your wrists, sit down on the bench, and hold a dumbbell in each hand.
- Lie back on the bench and hold the dumbbells in front of your shoulders.
- Press the weight up and in against the resistance offered by the cables.
- Return to the starting position and repeat.
You can also perform this exercise on an incline to work your upper chest more.
Cable-Dumbell Bench Press for Chest Development – Nick Nilsson
#7. Cable fly/push-up combo
Our final cable chest exercise is another unique move that’ll leave your pecs begging for mercy!
For this one, you’ll be combining standard push-ups with a single-arm cable fly.
Easy?
Hell no!
But that’s what makes it so effective.
- Attach D-shaped handles to the high pulleys on a cable crossover machine.
- Place a mat on the floor between the weight stacks for comfort.
- Take a handle in each hand and then adopt the push-up position with your weight on your knuckles and toes.
- Do one perfect push-up, touching your chest lightly on the floor.
- Next, with your arms straight, lift one arm up and out to the side.
- Return your hand to the floor and do another push-up.
- Then, do a fly on the other side.
- Continue this sequence for the required number of reps.
You can also do the push-ups on your knees to make them easier or with your feet raised on a bench to make them more challenging.
Cable Crossover Push-Up to Unilateral Chest Fly – Fitastic
Cable Chest Workout
While you don’t have to limit your workouts to using a cable machine, some people prefer to stick with one type of training equipment for the entirety of their training session.
If that sounds like you, here is a cable-only chest workout to try at home or in the gym.
Prepare your muscles and joints for what you’re about to do by doing a few minutes of easy cardio followed by dynamic mobility and flexibility exercises for your upper body.
Finally, do a couple of light sets of the first exercise in the program.
Do this workout 1-2 times per week in conjunction with your favorite split routine.
Cable Chest Workout
| # | Exercise | Sets | Reps | Recovery |
| 1 | Cable crossover | 4 | 12-15 | 60 seconds |
| 2 | Supine cable chest press | 4 | 8-10 | 90 seconds |
| 3 | Single-arm cable fly | 3 | 12-15 | 60 seconds |
| 4 | Single-arm cable chest press | 3 | 8-10 | 90 seconds |
| 5 | Cable fly/push-up combo | 2 | AMRAP* | 90 seconds |
© HashiMashi.com
*AMRAP = as many reps as possible. Just continue until you are no longer able to do perfect push-ups.
STOP the 5 Mistakes Slowing Your Chest Gains – Jeremy Ethier
Best Cable Chest Exercises – Wrapping Up
Cable machines allow you to train your entire body using just one piece of equipment.
As such, they’re ideal for home exercisers.
In addition to being very versatile, cable machines are also effective as they keep your muscles under near-constant tension.
This makes your workouts more efficient.
While most people are familiar with cable crossovers, there are many other exercises you can do for your chest with a cable crossover machine.
So, avoid training plateaus and workout boredom with these awesome cable chest exercises!
