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 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 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 laying down and pressing towards the ceiling. The resistance changes when you begin to push it in any other direction.
With cable exercises though, you can be standing, sitting, or laying 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 laying 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 anyways?
So cable exercises 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 towards 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 exercises for the chest!
Cable Chest Exercises
Give these exercises a try and really focus on your form, and feeling the muscle work!
1. Standing Cable Chest Press
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.
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.
From here, slowly draw your elbows behind you, releasing tension on your chest. 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. This is one rep.
Make sure to flip which foot is forward halfway through each set, or alternate each set for an even number of sets.
2. Standing Cable Chest Fly
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.
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.
When your arms are opened up as wide as they can go, squeeze your chest and triceps to press the handles back to center.
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
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.
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.
Pull your arms together to have the cables meet together in front of your chest. Then, slowly return the cables to either side of your body. This is one rep.
4. High-to-Low Cable Fly
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.
Set yourself up in a split stance and lean slightly forward to remain balanced.
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.
Slowly return your arms back to the starting position to complete a full rep.
5. Seated Cable Chest Press
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). 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.
Squeeze your chest and triceps to push the handles directly in front of your body. When your arms are fully extended, hold for a second before drawing your arms back to their starting position.
Repeat this for reps.
6. Single Arm Cable Chest Press
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.
You should be in a split stance and slightly leaning forward to remain balanced.
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.
When your arm is fully extended, hold for a second, then draw your arm back to its starting position. Make sure to alternate arms to work each side evenly before moving on.
7. Cable Pallof Press
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.
Widen your stance a little wider than shoulder width and bend your knees slightly to balance yourself.
Press the handle away from your chest, squeezing your chest, triceps, and bracing your core.
Squeeze for a second or 2, and then allow the arms to draw back into starting position. Repeat this for reps on each side of your body.
8. Flat Cable Bench Press
Set up a bench between 2 cables with the cables set on the lowest height. For this exercise, you'll need single hand attachments.
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.
Squeeze your chest and triceps to press the handles directly above your chest, fully extending your arms. Hold this position at the top for a few seconds, then slowly bring your arms back to either side of your chest. This is one rep.
9. Incline Cable Bench Press
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.
Lay back on the incline bench holding both handles by your chest with your elbows rotated 45 degrees away from the body.
Squeeze your chest and triceps to press the handles above your chest. Your arms should be fully extended.
After a few seconds of holding, slowly return your arms to either side of your chest to complete one rep.
10. Seated Cable Shoulder Press
Set a seated bench directly between 2 cables facing away from the machine.
Be sure that the cables are set at the lowest height. Grab the handles and sit down holding both handles at shoulder height.
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.
When your arms are fully extended overhead, slowly lower your arms back to either side of your head. Repeat for reps.
11. Cable Crossover
To perform cable crossovers, set up two cable pulleys at the highest point and attach a D-handle to each cable.
Stand in the center of the cable machine and grab a handle in each hand—then step forward slightly with one foot for stability.
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.
Squeeze your chest muscles at the bottom of the movement, then slowly return to the starting position. You’ve completed one rep.
12. Single-Arm Cable Crossover
Set up a cable pulley at shoulder height and attach a D-handle to the cable.
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.
With your arm slightly bent, pull the handle across your body until your arm is fully extended.
You’re going to hold for a moment, then slowly return to the starting position—make sure you repeat this on the other side for the full exercise.
13. Cable Straight-Arm Pullovers
Set up a cable pulley at the highest point and attach a straight bar or rope handle.
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.
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.
Pause briefly, then return to the starting position and complete the rep by contracting your chest muscles.
14. Cable Shoulder Rotation Press
Begin by setting up a cable machine with a D-handle attachment at chest height.
Stand facing away from the machine with your feet shoulder-width apart.
You’ll hold the handle with one hand and extend your arm straight out in front of you, keeping your elbow slightly bent.
Then 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.
Slowly return to the starting position and repeat on the other side.
15. Omni Crossovers
For omni crossovers, set up two cable pulleys at the lowest point and attach a D-handle to each cable.
Stand in the center of the cable machine and take a handle in each hand—then take a step back to create tension in the cables.
Keeping your arms slightly bent, bring them up and across your body in a sweeping motion, crossing them over at the top.
Squeeze your chest muscles at the peak of the movement, then slowly return to the starting position to complete the rep.
16. Cable Bench Fly
You’ll need a bench for this one! Set up the flat bench between two cable pulleys.
Make sure you attach D-handles to the cables—then lie face-up on the bench, with your feet flat on the floor.
Grab a handle in each hand and extend your arms straight up over your chest.
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.
Pause briefly, then squeeze your chest muscles to bring your arms back together over your chest.
Try These Chest Targeting Cable 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 cable workouts 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.
Start with exercises like the Standing Cable Chest Press and Seated Cable Chest Press to target your chest muscles while maintaining stability.
Then, incorporate Cable Bench Fly and Cable Pallof Press exercises to further engage and challenge your chest and core muscles.
Finish off with a Seated Cable Shoulder Press to ensure a balanced upper-body workout.
Also, notice that you’re doing 10-12 reps of each exercise, but only for three sets—this is really helping you master the movement and build some endurance without overdoing it.
- Standing Cable Chest Press - 3x10 reps
- Seated Cable Chest Press - 3x10 reps
- Cable Bench Fly - 3x12 reps
- Cable Pallof Press - 3x12 reps/side
- Seated Cable Shoulder Press - 3x10 reps
Intermediate Workout
If you’re feeling like you’re ready for a little bit more and even have some experience with cable exercises, the intermediate workout offers a balanced mix of compound and isolation movements.
Incorporate exercises like Flat Cable Bench Press and Incline Cable Bench Press to target different areas of your chest while enhancing overall strength and definition.
We include the Standing Cable Chest Fly and Single Arm Cable Chest Press to further isolate and challenge your chest muscles.
Then the Cable Crossover and Cable Shoulder Rotation Press provides variations to stimulate muscle growth and enhance muscular endurance.
- Flat Cable Bench Press - 4x8 reps
- Incline Cable Bench Press - 4x8 reps
- Standing Cable Chest Fly - 3x10 reps
- Single Arm Cable Chest Press - 3x10 reps/side
- Cable Crossover - 3x12 reps
- Cable Shoulder Rotation Press - 3x10 reps/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.
You’ll use compound movements like Standing Cable Chest Press and Incline Cable Bench Press to target multiple muscle groups simultaneously while focusing on heavy weight and lower rep ranges.
Then there are the Single Arm Cable Chest Press and High-to-Low Cable Fly exercises, which help enhance unilateral strength and muscle balance.
Cable Crossover and Omni Crossovers add complexity to your workout, targeting chest muscles from different angles to stimulate growth and definition.
With a combination of heavy lifting and advanced techniques, this workout is designed to push your limits and take your chest training to new heights.
- Standing Cable Chest Press - 4x6 reps
- Single Arm Cable Chest Press - 4x8 reps/side
- Cable Bench Fly - 4x10 reps
- High-to-Low Cable Fly - 4x8 reps
- Incline Cable Bench Press - 4x6 reps
- Cable Crossover - 4x10 reps
- Omni Crossovers - 3x12 reps
Give These Cable Chest Exercises 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 to take your chest gains to the next level!
...But that's only if you do everything else necessary to see results. It takes a lot more than just doing the right exercises.
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You have to get adequate rest and sleep...
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