When it comes to sculpting a chest that could rival Mount Olympus, cable machines are an absolute staple on this epic journey.
We get it, barbells and dumbbells are way sexier and there’s nothing like hearing some plates banging around, but these unassuming assassins provide constant tension on your pecs, setting the stage for some seriously heroic gains.
In this article, we’re diving into the 3 BEST Chest Workouts with Cables. Follow these to a T and you’ll be titty dancing like Terry Cruz in no time.
1. Cable Fly(s)
If they’re good enough for Arnold, they’re good enough for you, bro. Stand tall with a cable in each hand (you can lean forward slightly if you’d like) and bring the handles together.
When fully conctracted, your hands should be out in front of your abdomen and you should (more or less) be able to fit a ruler between your hands and your body. Hold it there for 2-3s and then slowly return to the starting position while enjoying that sweet sweet burn in your pectoral muscles. It’s like a warm hug from the gods themselves.
We like to do 2 sets of 8 - 12 reps and follow those up with a 3rd set of negatives.
Remember, progressive overload is the reason we’re all here. If you did 8 last time, you should aim for at least 9 this time.
Not sure how many reps you did last time? We got your back:
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This is our clear-cut #1 favorite Chest Workout with Cables because of all the different angles you can hit it from.
Want to hit upper chest? Bring the handles together out in front of your face.
Want to hit lower chest? Bring the handles together out in front of your belly button.
We’re here to experiment, learn, and improve, brother. Try out a few different angles and see what works best for you. But just remember, drop the ego and always control the weight. There’s nothing worse than a torn titty.
2. Low Cable Crossovers
We already know Arnold loved cables but so did Greg Plitt (RIP!).
You still think you’re too good for a Chest Workout with Cables, bro? C’mon…
Get a sip of water. Text your girl you love her and move those handles down from the top position to the bottom position.
This is going to make the exercise more of a “pull” motion as opposed to a “push” motion.
Again, stand tall with a cable in each hand and pull the cables up and together. Imagine as if you’re throwing a double haymaker. When fully contracted, the handles should be directly in front of your chest. Hold it for 2-3s and squeeze like you’re trying to crush an egg between your pecs.
Now, slowly return to the starting position. If you don’t feel a stretch, you should take a step or two away from the rack before performing your next rep.
With every cross, you’re one rep closer to that guy you day dream about being every day.
We like to do 2 sets of 8 - 12 reps here as well, and follow it up with a 3rd set of negatives.
Still don’t know how many reps you did last workout? C’mon, bro. Progressive overload is the name of the game and if you’re not logging your lifts, let’s face it, you’re just guessing!
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Not sure how to track progress? Check out: How To Track Gym Progress
Just like our #1 favorite Chest Workout with Cables, Chest Fly(s), you can hit these from all different angles.
3. Cable Incline Press
Arnold, Greg Plitt and now… okay, we have no idea who this guy is but he’s jacked AF! Surely we’ve convinced you that a Chest Workout with Cables belongs in your routine.
Go grab a bench. Adjust it to an incline. Keep the handles at the bottom position. You know the drill by now…
2 sets of 8-12 reps and throw a 3rd set of negatives in there if you’re feeling frisky.
Your upper chest muscles should be screaming at this point. You know how E-40 said, “big enough to sit a cup on her booty”? Well, after a few months of these Chest Workout(s) with Cables, you’ll be able to sit a cup on your chest.
While barbells and dumbbells often steal the spotlight, a Chest Workout with Cables should be a part of every lifter’s routine, whether you’re an aspiring bodybuilder or just looking to fill out your t-shirt a little more.
The constant tension that cables put on your muscles, and the various angles you can perform them from, will sculpt a chest that even Hercules himself would be proud of.
Now go get after it!