With so many weight training options available in the gym, cable machines have become one of the most popular choices for muscle building. But some might wonder: Can you really build a chest with just cables? Today, let’s explore the truth about building chest muscles and 6 effective cable machine chest exercises to build a defined and athletic chest.
The Truth About Building Chest Muscles
According to Healthline, there are three types of muscles (cardiac, smooth, and skeletal), and it often refers to skeletal muscles when people talk about muscle groups and workouts. [1] So, what muscles make up the chest?
Pectoralis Major: This is the largest and most superficial chest muscle. It is primarily responsible for flexing, adducting, and internally rotating the humerus. It's crucial for pushing movements, like in a push-up or bench press.
Pectoralis Minor: This is a smaller, triangular muscle that lies beneath the Pectoralis Major. Its main role is to stabilize the scapula by drawing it forward and downward against the rib cage, and it also assists with breathing.
Serratus Anterior: A fan-shaped muscle on the side of the chest that originates on the upper ribs and helps move the scapula forward, such as when throwing a punch.
Subclavius: A small muscle located beneath the clavicle that helps anchor and depress the clavicle.
Intercostal Muscles: Located between the ribs, these muscles are primarily involved in changing the volume of the thoracic cavity during breathing.
To build a well-shaped chest, you need to train from multiple angles, upper, middle, and lower, instead of doing endless bench presses.
Best Cable Exercises for Chest
Upper Chest (Clavicular Head)
Cable Incline Press
How to do it: Set an adjustable bench between 30–45° in the middle of two cable stacks. Attach D-handles to the pulleys and hold one in each hand. Sit back on the bench with a firm grip, elbows bent at about 90°. Push the handles upward and slightly inward until your arms are almost straight, then slowly bring them back down under control.
Pro tip: Keep your chest up and shoulder blades squeezed together throughout the motion.
Low to High Cable Fly
Pro tip: Keep your arms slightly bent and chest lifted. Avoid pulling with your arms.
Middle Chest (Sternal Head)
Cable Chest Press (Flat)
How to do it: Position the pulleys at mid-chest height. Step forward with one foot for balance and hold a handle in each hand. With elbows bent at 90°, press straight forward until your arms are extended, then return slowly under control.
Pro tip: Imagine you’re pushing through your palms instead of your shoulders.
Mid-Level Cable Fly
How to do it: Adjust both pulleys at shoulder height. With elbows slightly bent, extend your arms out to your sides, forming a “T” shape. Bring your hands together in a hugging motion in front of your chest. Squeeze your pecs at the center before slowly returning to the start.
Pro tip: Avoid locking out your elbows or letting your arms go too far back, both of which reduce tension and can stress your shoulders.
Lower Chest
High to Low Cable Crossover
How to do it: Set the pulleys slightly above shoulder height. Step forward and lean slightly toward the machine. With a soft bend in your elbows, pull the handles downward and across your body until they meet just in front of your hips. Pause for a moment, then slowly bring them back up.
Pro tip: Think of tracing a half-circle motion and keep your core tight so your body doesn’t swing forward.
Decline Cable Press
How to do it: Set a bench at a slight decline (about 15–20°) between the two pulleys. Attach D-handles to each side and grab them with your palms facing down. Start with your elbows bent, then press the handles forward and downward in a smooth motion. Return slowly with control.
Pro tip: Keep your wrists aligned with your forearms and elbows tucked. That helps isolate your lower pecs and minimizes shoulder strain.
Final Thoughts
Cable machines are a versatile and effective gym machine for carrying out big chest training. Through cable chest exercises like low to high cable fly, cable chest press, and high to low cable fly, you can build significant muscle mass on your chest. In addition to that, this chest fitness machine is ideal for lower-body building as well. You can use it to target your core, quads, hamstrings, calves, glutes, biceps, triceps, and so on. For anyone who’s looking for a full-body workout machine, it is a great choice to consider.
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References:
[1] https://www.healthline.com/health/exercise-fitness/muscle-groups-to-workout-together
