There are tons of ways to get a good chest workout in the gym ... and no, they don't all involve free weights. Even though heavy barbell movements and variations of the bench press are the most popular ... it doesn't mean they are necessary to get a good chest workout.
Don’t get me wrong, free weights can really help transform your physique and increase your strength a lot. I'm just saying you aren't limited to using barbells and free weights when it comes to building your chest.
Take me for example! I rarely use free weights for my chest workouts anymore because I've torn my pecs 3 times now. I tore my left pec once, and my right one twice.
Because I was someone who always went heavy on barbell bench press ... I eventually needed surgery to reattach my right pec.
I'm not trying to scare you or discourage you from using free weights, because they make for a great workout. I just want to make you aware of all of your options.
If you're looking for a way to get a great chest workout in and potentially reduce your risk of injury ... you should try some cable machine chest exercises!
My past injuries have forced me into some alternate training methods ... so I personally use cables a lot. Even if I didn't get injured though, they would still be a huge part of my chest training routine.
While my workouts are not exclusive to cables only, I utilize them now more than ever to workout my chest. This is because it still allows me to get a great workout without as much risk of re-injury.
Even if I never had injured my chest though, they would still be a prominent part of my workout so I can hit these muscles from all angles. Cables are quite versatile in this way.
So, let's dive into the benefits of using cables, and 10 of my favorite cable chest exercises for you to try.
Chest Muscle Anatomy
If you really want to maximize the effects of your chest cable workouts, you’ve got to know what muscles you’re targeting.
The layman's term for chest muscles is pectorals or "pecs" more casually, which consist of two main muscle groups: the pectoralis major and the pectoralis minor.
Pectoralis Major
The pectoralis major is the larger and more superficial of the two chest muscles—when you think “chest workout” you’re probably imagining this muscle.
It’s connected to the sternum and upper ribs, stretches across the clavicle/collarbone, and also attaches to the upper arm bone.
This powerful muscle is primarily responsible for movements involving the arms crossing the body in front of you, such as pushing and hugging motions—if you do a push-up, you’re definitely engaging the pec major.
During chest cable workouts, your key exercises are ones that involve pushing or pressing movements, which engage the pectoralis major.
For example, cable exercises like cable chest presses and cable flyes target this muscle group—which is going to develop strength and size in the chest.
Pectoralis Minor
Beneath the pectoralis major is the pectoralis minor, a smaller muscle that plays a big role in shoulder movement and stabilization.
This muscle attaches to the coracoid process of the scapula, or what we call the shoulder blade.
While not as visually prominent as the pectoralis major, the pectoralis minor really contributes to the function and stability of the shoulder joint.
Although it’s not as common to directly target it in chest cable exercises, the pectoralis minor can be indirectly engaged through exercises that involve shoulder stabilization.
Take cable chest flyes - they especially emphasize scapular retraction and will target the pectoralis minor a bit more.
It’s wise to diversify your chest cable workouts so you can exercise both of these muscles.
By knowing what you’re actually working out, you can also be a little more intentional and engage these muscles through each movement.
Benefits of Cable Machine Exercises
There are a lot of advantages to using cables over free weights and bodyweight. In a lot of cases, cable chest exercises can be more beneficial.
1. Cables Provide Resistance At All Angles
With free weights, the angle of the resistance is always vertical. This is because the resistance comes from gravity. This isn’t a bad thing at all, as it is how the real world works, but it does limit the way you can perform the exercises.
For example, if you want to work the chest with free weights, you must be lying down and pressing towards the ceiling. The resistance changes when you begin to push it in any other direction.
With chest cable machine exercises though, you can be standing, sitting, or lying down.
No matter what angle you choose to pull the cable from, the amount of resistance will remain the same. This is true because of the pulley system.
The weight is still getting pulled vertically against gravity, but because it is all attached to a cable that runs over pulleys ... you can pull it from any angle and get the full resistance. This also transitions smoothly into my next point...
2. Cables Provide Constant Tension
Another huge benefit to training with cables is the constant tension they provide the muscle. Your muscle is always working against the force of the pulley.
This forces the muscle to continue to work without rest throughout the entirety of each set. If you're looking to build muscle ... this is great news. The longer the muscle is under tension, the greater the potential for new muscle growth. This also leads to greater calorie expenditure.
That sounds like a win-win to me!
3. Cable Exercises Allow For Increased Functionality
Not every movement you perform in real life will be seated or lying down like many free weight exercises. Functionality has to do with training in a way that may translate to real-life activities. Any exercise you can do standing vs sitting or lying down will add more functionality.
For example, you can practice punching with extra resistance by using cables. Heck, you can even go through the full-body motion of throwing a good punch.
But, what would happen if you tried to do the same thing with dumbbells? You would have to lie down.
Otherwise, you'd be strengthening the muscles designed to support the weight rather than the muscles producing the punching motion.
Plus, how often would you be punching someone while lying down anyway?
So, chest workouts on cable machines can add another layer of functionality to them that free weights don’t always provide.
4. Cable Exercises Can Also Train Your Stabilization Strength
For instance, doing a single-arm cable fly will not only work your chest muscles, but also your core muscles. The resistance on the cable would be working to pull your arm and your entire body toward the origin of the cable.
You’ll have to work your obliques harder during the exercise in order to not rotate your body.
But, now that you know these benefits, let’s dive into some of my favorite cable machine exercises for the chest!
Cable Machine Chest Exercises
Give these exercises a try and really focus on your form, and feeling the muscle work!
Standing Cable Chest Press
Standing cable chest presses are a great way to target your chest, shoulders, triceps, and core. It's a shoulder-friendly alternative to the barbell bench press that can still build serious upper-body strength.
How to do it:
1. Start by standing directly in the middle of 2 cables set at chest height. You'll want a single-handle attachment for both cables. Grab both handles and hold them at your chest.
2. Take a small step forward with one foot to create tension in the cables and enter a split stance. Lean slightly forward, keep a slight bend in your elbows, and push the cables in front of your chest.
3. From here, slowly draw your elbows behind you, releasing tension on your chest.
4. When you can no longer draw your elbows back further, squeeze your chest and triceps to push the cables directly in front of your chest again.
5. Repeat this for reps.
Make sure to flip which foot is forward halfway through each set, or alternate each set for an even number of sets.
Standing Cable Chest Fly
The standing cable chest fly is a great way to keep constant tension on your chest muscles, helping you build strength and definition. It’s a joint-friendly alternative to the dumbbell fly that targets your pecs and front delts.
How to do it:
1. Start by standing directly in the middle of 2 cables set at chest height. You'll want a single-handle attachment for both cables. Grab both handles and hold them in front of your chest.
2. Take a small step forward with one foot to create tension in the cables and enter a split stance. Lean slightly forward, keep a slight bend in your elbows, and slowly open your arms up as if you're about to give a big hug.
3. When your arms are opened up as wide as they can go, squeeze your chest and triceps to press the handles back to center.
4. Repeat this for reps.
Same thing here ... make sure to flip which foot is forward halfway through each set, or alternate each set for an even number of sets.
3. Low-to-High Cable Fly
The low-to-high cable fly is an isolation exercise that targets the upper chest by guiding the arms upward and inward, engaging the shoulders, and stabilizing muscles.
How to do it:
1. Start by standing in the middle of 2 cables set at the lowest height. You'll want a single-handle attachment for both cables. Grab both handles and hold them at your sides at about hip height.
2. Set up in a split stance with one foot in front of the other to remain balanced. Keep a slight bend in your elbows as you squeeze your chest to raise your arms in front of you.
3. Pull your arms together to have the cables meet together in front of your chest.
4. Then, slowly return the cables to either side of your body.
5. Repeat this for reps.
High-to-Low Cable Fly
The high-to-low cable fly isolates the lower chest by guiding the arms downward and inward, engaging the shoulders and stabilizing muscles for controlled movement.
How to do it:
1. Start by standing directly in the middle between 2 cables set at the highest height. You'll want a single-handle attachment for both cables. Grab both handles and hold them out at your sides with your palms facing forward.
2. Set yourself up in a split stance and lean slightly forward to remain balanced.
3. With a slight bend in your elbows, squeeze the chest as you lower your arms in front of you. Pull the handles together to meet in front of your abdomen and hold the tension.
4. Slowly return your arms back to the starting position to complete a full rep.
5. Repeat this for reps.
Seated Cable Chest Press
The seated cable chest press targets the chest, shoulders, and triceps while providing constant tension and added stability for controlled, effective reps.
How to do it:
1. Set a seated bench directly between 2 cables facing away from the machine. Be sure that the cables are set slightly below chest height (Your chest height when sitting down - not standing).
2. Grab the handles and sit down, holding both handles a little below your chest. Your elbows should flare out behind you at a 45-degree angle from the body.
3. Squeeze your chest and triceps to push the handles directly in front of your body.
4. When your arms are fully extended, hold for a second before drawing your arms back to their starting position.
5. Repeat this for reps.
Single Arm Cable Chest Press
This exercise challenges your chest, shoulders, and obliques while teaching you to control movement and resist rotation.
How to do it:
1. Start by standing directly in the middle between 2 cables set at chest height. Grab the right handle and hold it by the right side of your chest facing away from the machine, and take a small step forward with the left foot to put some tension on each cable.
2. You should be in a split stance and slightly leaning forward to remain balanced.
3. Keep your right elbow bent at a 45-degree angle from the body and squeeze your chest and tricep to push the handle in front of your body.
4. When your arm is fully extended, hold for a second, then draw your arm back to its starting position.
5. Make sure to alternate arms to work each side evenly before moving on.
Cable Pallof Press
The cable pallof press is one of my go-to moves for building core stability and control while also targeting my chest.
How to do it:
1. Grab a cable machine and a single-handle attachment. Start by setting the cable to about chest height. Turn away from the cable to one side of it, grab hold of the attachment with both hands, then hold the cable at your chest.
2. Widen your stance a little wider than shoulder width and bend your knees slightly to balance yourself.
3. Press the handle away from your chest, squeezing your chest, triceps, and bracing your core.
4. Squeeze for a second or 2, and then allow the arms to draw back into starting position.
5. Repeat this for reps on each side of your body.
Flat Cable Bench Press
The flat cable bench press is a great way to build chest strength while keeping constant tension on your muscles. This cable machine exercise helps improve definition and control through a full range of motion.
How to do it:
1. Set up a bench between 2 cables with the cables set on the lowest height. For this exercise, you'll need single-handle attachments.
2. Set the bench in a spot where you can comfortably hold the handles by your chest on either side. Lay with your back flat on the bench, holding both handles by the chest with your elbows rotated 45 degrees away from the body.
3. Squeeze your chest and triceps to press the handles directly above your chest, fully extending your arms.
4. Hold this position at the top for a few seconds, then slowly bring your arms back to either side of your chest.
5. Repeat this for reps.
Incline Cable Bench Press
The incline cable bench press targets your upper chest while keeping steady resistance throughout the movement, helping you build strength and definition.
How to do it:
1. Set up a bench directly between 2 cables with the cables set on the lowest height. Place the bench in a spot where you can comfortably hold the handles by your chest on either side.
2. Lay back on the incline bench holding both handles by your chest with your elbows rotated 45 degrees away from the body.
3. Squeeze your chest and triceps to press the handles above your chest. Your arms should be fully extended.
4. After a few seconds of holding, slowly return your arms to either side of your chest to complete one rep.
5. Repeat this for reps.
Seated Cable Shoulder Press
The seated cable shoulder press helps you build strong, stable shoulders by keeping constant tension on your delts throughout the entire range of motion.
How to do it:
1. Set a seated bench directly between 2 cables facing away from the machine.
2. Be sure that the cables are set at the lowest height. Grab the handles and sit down holding both handles at shoulder height.
3. Your palms should be facing forward as you grip the handles at your shoulders. From here, push the cables overhead by squeezing your upper chest, triceps, and shoulders.
4. When your arms are fully extended overhead, slowly lower your arms back to either side of your head.
5. Repeat this for reps.
Cable Crossover
The cable crossover is a powerful isolation move that targets your pecs and front delts through a full range of motion, helping to build muscle with deep contractions, especially as you bring your hands together at the peak of the movement. It’s a great way to boost pectoral activation and overall chest development.
How to do it:
1. To perform cable crossovers, set up two cable pulleys at the highest point and attach a D-handle to each cable.
2. Stand in the center of the cable machine and grab a handle in each hand—then step forward slightly with one foot for stability.
3. Keeping a slight bend in your elbows, bring your arms down and across your body in a sweeping motion, crossing them in front of you.
4. Squeeze your chest muscles at the bottom of the movement, then slowly return to the starting position.
5. Repeat this for reps.
Single-Arm Cable Crossover
The single-arm cable crossover is perfect for fixing muscle imbalances. By focusing on one arm at a time, you get a deeper chest contraction and more control, helping you develop each side evenly.
How to do it:
1. Set up a cable pulley at shoulder height and attach a D-handle to the cable.
2. Stand sideways to the machine, grab the handle with one hand, and take a step away from the machine to create tension. Keep your feet shoulder-width apart and your knees slightly bent.
3. With your arm slightly bent, pull the handle across your body until your arm is fully extended.
4. You’re going to hold for a moment, then slowly return to the starting position.
5. Make sure you repeat this on the other side for the full exercise.
Cable Straight-Arm Pullovers
Cable straight-arm pullovers are awesome for targeting your chest, lats, and core while also improving your shoulder mobility.
How to do it:
1. Set up a cable pulley at the highest point and attach a straight bar or rope handle.
2. To get in position, stand facing away from the machine with your feet shoulder-width apart—then grab the handle with both hands and extend your arms straight in front of you.
3. Keeping a slight bend in your elbows, slowly lower the handle down and behind your head until you feel a stretch in your chest and shoulders.
4. Pause briefly, then return to the starting position and complete the rep by contracting your chest muscles.
5. Repeat this for reps.
Cable Shoulder Rotation Press
Cable shoulder rotation presses are great for activating your chest, delts, core, and triceps by adding rotation to the movement. This unilateral exercise also helps correct muscle imbalances while giving you a full range of motion.
How to do it:
1. Begin by setting up a cable machine with a D-handle attachment at chest height.
2. Stand facing away from the machine with your feet shoulder-width apart.
3. You’ll hold the handle with one hand and extend your arm straight out in front of you, keeping your elbow slightly bent.
4. Next, rotate your torso away from the machine while maintaining tension on the cable. Press the handle forward and across your body until your arm is fully extended.
5. Slowly return to the starting position and repeat on the other side.
Omni Crossovers
This exercise targets your chest from different angles, hitting all parts of your pectorals for a well-rounded workout.
How to do it:
1. For omni crossovers, set up two cable pulleys at the lowest point and attach a D-handle to each cable.
2. Stand in the center of the cable machine and take a handle in each hand. Take a step back to create tension in the cables.
3. Keeping your arms slightly bent, bring them up and across your body in a sweeping motion, crossing them over at the top.
4. Squeeze your chest muscles at the peak of the movement, then slowly return to the starting position to complete the rep.
5. Repeat this for reps.
Cable Bench Fly
Cable bench flies are a great way to isolate your chest, giving you a full stretch and contraction to really target your pecs for growth and definition. You’ll need a bench for this one!
How to do it:
1. Set up the flat bench between two cable pulleys.
2. Make sure you attach D-handles to the cables. Lie face-up on the bench, with your feet flat on the floor.
3. Grab a handle in each hand and extend your arms straight up over your chest.
4. With a slight bend in your elbows, lower your arms out to the sides in a wide arc until you feel a stretch in your chest.
5. Pause briefly, then squeeze your chest muscles to bring your arms back together over your chest.
6. Repeat this for reps.
Try These Cable Machine Chest Workouts
Let’s pull everything together.
These are all great options that you can practice as you master chest cable exercises ... but what about building your actual routine?
We’ve broken down your options based on your experience level and the intensity that you want to bring to your workout.
Whether you are new to this and need some time to ramp up or want to jump straight into a challenge, check out the different chest workouts on cable machines below.
Beginner Workout
If you're new to cable workouts or looking to establish a solid foundation for your chest training, this beginner workout is designed with you in mind.
These exercises focus on fundamental movements to help you build strength and develop proper form.
| Exercise | Sets | Reps |
| Standing Cable Chest Press | 3 | 10-12 |
| Seated Cable Chest Press | 3 | 10 |
| Cable Bench Fly | 3 | 12 |
| Cable Pallof Press | 3 | 12 (Each Side) |
| Seated Cable Shoulder Press | 3 | 10 |
Intermediate Workout
If you feel like you’re ready for a little bit more and have some experience with cable exercises, this intermediate workout offers a balance of compound and isolation movements.
| Exercise | Sets | Reps |
|
Flat Cable Bench Press |
4 | 8 |
|
Incline Cable Bench Press |
4 | 8 |
| Standing Cable Chest Fly | 3 | 10 |
| Single Arm Cable Chest Press | 3 | 10 (Each Side) |
| Cable Crossover | 3 | 10-12 |
| Cable Shoulder Rotation Press | 2 | 10 (Each Side) |
Advanced Workout
If you want the challenge and are ready to maximize your chest development, check out the advanced option ... it’s more intense and is better suited for experienced individuals.
| Exercise | Sets | Reps |
| Standing Cable Chest Press | 4 | 8 |
| Single Arm Cable Chest Press | 4 | 8 (Each Side) |
| Cable Bench Fly | 4 | 10 |
| High-to-Low Cable Fly | 3 | 8-12 |
| Incline Cable Bench Press | 3 | 10 |
| Cable Crossover | 2 | 10-12 |
| Omni Crossovers | 2 | 10-12 |
Give These Cable Machine Chest Workouts a Go!
Your chest is a big muscle group in the upper body, and it makes sense why so many people want to build it up. It can really make a difference in how you look, and is a major mover in helping your upper body produce a lot of force.
Many people think free weights are the only way to go when it comes to getting quality results, but that just isn't true. While they really are a great option, there are plenty of ways to strengthen and build your chest. All of the cable exercises listed above can help take your chest gains to the next level!
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