The Best Cable Pec Exercises for a Full Chest Workout

Cable chest exercises are fantastic for building strong, well-balanced pecs. 

Despite this, many weightlifters underestimate and underuse them, either because they don’t realize their effectiveness or they’re unsure how to incorporate them into productive cable chest workouts.

We’re going to fix that in this article. 

By the end, you’ll have learned the best cable chest exercises for your entire chest, who should use cables to train their pecs and why it’s beneficial, two solid cable machine chest workouts, tips for maximizing your progress, and more.

Table of Contents

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• The 8 Best Cable Chest Exercises
• Who Should Do Cable Machine Chest Workouts?
• The Best Cable Chest Workouts
• The Benefits of Cable Pec Exercises
• 3 Tips for Better Cable Chest Workouts
• Cable Chest Workouts: FAQs

The 8 Best Cable Chest Exercises

Here are the best cable pec exercises for training your upper, mid, and lower chest. 

1. Standing Cable Chest Press

Why: Of all the chest exercises with cables, the standing cable chest press allows you to lift the heaviest weights and progress most regularly, making it perhaps the best cable pec exercise for gaining size and strength. That’s why every good chest workout with cables centers around the standing cable chest press.

How to: 

1. Adjust both pulleys on a dual cable machine to shoulder height and attach the single-handle attachments. 
2. Grab a handle in each hand and stand centrally between the pulleys so that the cables pull your arms out to your sides. 
3. Take 1-to-2 steps forward and stagger your stance.
4. Pull your shoulder blades together and tuck them down, then bend your elbows so your upper arms are almost parallel to the floor and your forearms point forward, then turn your wrists so your palms face the floor.
5. Press the handles forward by extending your arms until the handles meet in front of your chest.
6. Reverse the movement and return to the starting position.

2. Flat Cable Bench Press

Why: The flat cable bench press trains your chest similarly to the standing cable chest press; the only significant difference is the flat cable bench press requires a bench. Using a bench makes the exercise more stable, but it also makes the setup more difficult. Depending on the cable machine, it can also feel slightly more awkward (the cables can feel like they’re dragging your arms out to the sides rather than straight back).

Nevertheless, the flat cable bench press is an excellent cable exercise for the chest and a viable alternative to the standing cable chest press. 

How to: 

1. Position a bench centrally between the pulleys on a dual cable machine.
2. Adjust both pulleys to the lowest setting and attach the single-handle attachments. 
3. Grab a handle in each hand and lie on the bench. 
4. Pull your shoulder blades together and tuck them down, then bend your elbows so your forearms point upward and your hands are on either side of your chest, then turn your wrists so your palms face your legs.
5. Press the handles upward and together until your arms are extended and the handles meet in front of your chest.
6. Reverse the movement and return to the starting position.

3. Incline Cable Bench Press

Why: By performing the cable bench press on an incline, you train the upper chest more than the mid and lower pecs. Doing effective upper chest cable exercises is important for ensuring you develop full, proportional pecs. 

How to: 

1. Position a bench angled at 45 degrees centrally between the pulleys on a cable machine.
2. Adjust both pulleys on the machine to the lowest setting and attach the single-handle attachments. 
3. Grab a handle in each hand and lie on the bench. 
4. Pull your shoulder blades together and tuck them down, then bend your elbows so your forearms point upward and your hands are on either side of your chest, then turn your wrists so your palms face forward.
5. Press the handles upward and together until your arms are extended and the handles meet in front of your upper chest.
6. Reverse the movement and return to the starting position.

4. Cable Pullover

Why: The cable pullover trains shoulder extension (bringing your arms from overhead to your sides by moving in an arc in front of you), which is one of the primary functions of the pecs, especially the lower pecs. In other words, the cable pullover is a top-tier lower chest cable exercise.

How to: 

1. Set the pulley on a cable machine to the highest setting and attach the rope handle.
2. Hold one end of the rope in each hand, and step away from the pulley until you feel tension in the cable.
3. Lean forward until your body makes a 45-degree angle with the floor and your arms are nearly straight, reaching overhead.
4. Keep a small bend in your elbows and pull the rope in an arc toward your feet.
5. Reverse the movement and return to the starting position.

5. Cable Crossover

Why: The cable crossover trains your pectoral muscles through a full range of motion and while stretched, which benefits muscle growth. 

How to: 

1. Adjust both pulleys on a dual cable machine to chest level and attach the single-handle attachments. 
2. Grab a handle in each hand and stand centrally between the pulleys so that the cables pull your arms out to your sides. 
3. Maintaining a slight bend in your elbows, take 1-to-2 steps forward so your arms are a little behind your torso with your palms facing forward.
4. Keeping your elbows slightly bent, bring your hands toward each other in an arc and squeeze your chest.
5. Reverse the movement and return to the starting position. 

6. Low-to-High Cable Fly

Why: The low-to-high cable fly is an upper chest cable exercise that helps you develop the top portion of your pecs. 

How to:

1. Adjust both pulleys on a dual cable machine to the lowest setting and attach the single-handle attachments. 
2. Grab a handle in each hand and stand centrally between the pulleys so that the cables pull your arms out to your sides. 
3. Maintaining a slight bend in your elbows, take 1-to-2 steps forward so your arms are a little behind your torso with your palms facing forward.
4. Keeping your elbows slightly bent, bring your hands toward each other in front of your chest.
5. Reverse the movement and return to the starting position. 

7. High-to-Low Cable Fly

Why: The high-to-low cable fly trains shoulder adduction (pulling your upper arms to your sides), which is one of the lower pecs’ main functions. As such, this cable fly variation is a highly effective lower chest exercise with cables that helps you fill out the lower portion of your pecs. 

How to:

1. Adjust both pulleys on a dual cable machine to the highest setting and attach the single-handle attachments. 
2. Grab a handle in each hand and stand centrally between the pulleys so that the cables pull your arms out to your sides. 
3. Maintaining a slight bend in your elbows, take 1-to-2 steps forward so your arms are a little behind your torso with your palms facing forward.
4. Keeping your elbows slightly bent, bring your hands toward each other in front of your thighs.
5. Reverse the movement and return to the starting position. 

8. Single-Arm Cable Fly

Why: The single-arm cable fly is a single-cable chest exercise that allows you to train each side of your body independently, which can help you establish a stronger “mind-muscle connection” if you usually struggle to feel your pecs during other exercises. 

Another benefit of single-cable chest exercises is that they allow you to train your pecs even when you don’t have access to a dual cable machine. 

How to:

1. Adjust the pulleys on a single cable machine to chest level and attach the single-handle attachment. 
2. Grab the handle in your right hand and step away from the machine so that the cable pulls your right arm out to your right side. 
3. Keeping your right elbow slightly bent, bring your right hand toward your body’s center line in an arc.
4. Reverse the movement and return to the starting position. 
5. Once you’ve completed the desired number of reps, repeat the process on the left side. 

Who Should Do Cable Machine Chest Workouts?

Cable chest exercises are ideal for anyone looking to gain muscle and strength, so it’s smart for most gymgoers to include at least one or two in their program.

Whether you should only do cable machine chest workouts is slightly more complicated.

While cable chest workouts (workouts that only include cable chest exercises) can be effective, they’re probably not quite as effective for gaining whole-body muscle and strength as free-weight chest workouts that include exercises like the barbell bench press, dumbbell press, and dip.

This is primarily because you usually can’t lift as heavy or work as many muscles at the same time with cables.

That said, chest cable workouts can be a good way to train in some scenarios, especially if:

• You have shoulder issues: Cable chest exercises are gentler on the shoulders than barbell chest exercises, so those with shoulder problems typically find them more comfortable.
• You’re new to strength training: Cable machine chest exercises are generally easy to learn, so they’re usually a good starting point for beginners.
• You have limited equipment: Even poorly stocked gyms (hotel gyms, for example) usually have a cable machine, so you can train your entire chest regardless of your environment. 
• You enjoy training with cables: If you prefer cable machine chest workouts, you’re more likely to stick with them and see better results than doing exercises and workouts you dislike.

The Best Cable Chest Workouts

The following cable chest workouts are a worthy alternative to free-weight chest workouts for those who can’t or don’t want to train with barbells and dumbbells.

They contain the best cable pec exercises and the perfect amount of volume and intensity to build full, proportional pecs without wearing you to a frazzle.

For best results, do Cable Chest Workout #1 once weekly for 8-to-10 weeks as part of a well-designed training program, take a deload, and then replace Cable Chest Workout #1 with Cable Chest Workout #2 for the following 8-to-10 weeks.

After that, you can follow the same pattern every 8-to-10 weeks of training or create your own workouts using the chest cable exercises above.

Cable Chest Workout #1

Cable Chest Workout #2

The Benefits of Cable Pec Exercises

1. They keep constant tension on your muscles. 

Unlike free weights, cables keep constant tension on your muscles throughout an exercise’s entire range of motion. While this doesn’t mean they’re superior, it means they train your muscles slightly differently than free weights, which is likely beneficial for anyone trying to maximize muscle growth. 

2. They’re adaptable.

Cable machines are highly adaptable. For example, you can change the height of the pulley, use different handles, adjust the angle of resistance by standing, sitting, or altering the direction you’re facing, and so on. 

This flexibility allows you to adapt the machine to suit how you like to train and what you’re trying to achieve.

3. They’re versatile.  

Because cable machines are adaptable, they allow you to train your muscles in myriad ways. The benefit of training your muscles from different angles and through varying ranges of motion is that it produces more balanced growth than less varied training. 

3 Tips for Better Cable Chest Workouts

1. End every set 1-to-3 reps shy of muscle failure.

As I explain in my fitness books for men and women, to maximize your results, you must take most of the sets in your cable chest workouts to within a rep or two of failure.

Ask yourself at the end of each set, “If I had to, how many more reps could I have gotten with good form?” If the answer is more than two, increase the weight or reps to make your next set more challenging.

2. Once you hit the top of your rep range for a set, move up in weight. 

If your chest workout with cables calls for 8-to-10 reps of the standing cable chest press and you get 10 reps for a set, add 10 pounds to your next set.

If you manage 7 or fewer reps with the new weight, reduce the weight by 5 pounds to ensure you stay in the 8-to-10 rep range. 

Follow this pattern of trying to add reps or weight to every cable pec exercise in every cable chest workout.

3. Take the right supplements.

These supplements can help you optimize your performance and gains while following a cable chest workout routine:

• Protein powder: Protein powder, such as whey or casein, provides your body with the nutrients needed to build muscle tissue and recover from workouts.
• Creatine: Creatine supplements, such as creatine monohydrate powder and gummies, boost muscle and strength gain, improve anaerobic endurance, and reduce muscle damage and soreness from your workouts.
• Pre-workout: A high-quality pre-workout enhances energy, mood, and focus, increases strength and endurance, and reduces fatigue.

(If you’d like even more specific advice about which supplements you should take to reach your health and fitness goals, take the Legion Supplement Finder Quiz, and in less than a minute, you’ll know exactly what supplements are right for you.)

Cable Chest Workouts: FAQs

1. Can you build your chest with just cables?

Yes, you can build your chest with just cables, provided you do effective cable pec exercises that allow you to lift heavy weight safely and progress regularly.

That said, while cable chest workouts (workouts that only include cable chest exercises) can be effective, they’re probably not quite as effective for gaining whole-body muscle and strength as free-weight chest workouts. This is primarily because you usually can’t lift as heavy or work as many muscles at the same time with cables.

For a highly effective chest workout containing the best free-weight chest exercises, check out this article:

Your Next Chest Day Workout: Mass-Building Pec Exercises

2. Is the cable chest press effective?

Yes, the cable chest press is an effective exercise for training all of your upper body “pushing” muscle groups, including the pecs, shoulders, and triceps. However, it’s probably not quite as effective as similar free-weight exercises, such as the barbell and dumbbell bench press because it doesn’t allow you to handle as much weight, which somewhat stymies its muscle-building potential. 

3. How do you target your chest with cables?

For a cable workout that trains every part of your chest, include a mix of exercises that train the upper, mid, and lower portions of your pecs. Here are some recommendations:

• Upper Chest Cable Exercises: Incline cable bench press and low-to-high cable fly.
• Mid Chest Cable Exercises: Standing cable chest press, flat cable bench press, cable crossover, and single-arm cable fly.
• Lower Chest Cable Exercises: Cable pullover and high-to-low cable fly.