Cable Chest Exercises: The Ultimate Guide to a Bigger Chest
Last updated July 5, 2025 | By: GymS Informer Team
Want a stronger, more defined chest? It’s time to make friends with the cable machine.
While classic exercises like the bench press are great, cables offer a unique advantage: they keep your chest muscles working through every single inch of the movement. This constant tension is the secret ingredient for building a truly impressive chest.
This guide will show you exactly how to use cables to build the chest you want. We’ll use simple language, step-by-step instructions, and tips that actually work.
Why Use Cables for Your Chest?
- Hit Every Muscle Fiber: You can easily change the angle of the pulleys to work your upper, middle, and lower chest. This gives you balanced, full development.
- Constant Tension = More Growth: Unlike dumbbells, the tension never goes away during a cable exercise. This forces your muscles to work harder, leading to better growth.
- Easier on Your Joints: Cable movements are smooth and controlled, which can be a great relief for your shoulders and elbows.
The 3 Best Cable Exercises for a Great Chest
You don’t need a dozen different exercises. Master these three, and you will see amazing results.
1. The Cable Crossover
This is the most popular cable chest exercise for a reason. It’s fantastic for building width and a full look.
How to Do It:
- Set the pulleys on both sides to be at chest height.
- Grab the handles and take one step forward so you feel a slight stretch. Keep your feet staggered for good balance.
- With a small bend in your elbows, pull the handles forward and together in a wide arc, like you’re hugging a giant tree.
- Squeeze your chest muscles hard when your hands meet in front of your body.
- Slowly return to the starting position, controlling the weight the entire time.
2. The Low-to-High Fly
This exercise targets the top part of your pecs, which is often hard to grow. A well-developed upper chest makes your entire physique look more powerful.
How to Do It:
- Set the pulleys on both sides to the lowest position.
- Grab the handles and stand in the middle.
- Keeping your arms mostly straight, pull your hands up and inward in a scooping motion.
- Your hands should meet in front of your upper chest, around chin height.
- Squeeze your upper chest hard at the top of the movement.
- Slowly lower the handles back down.
3. The High-to-Low Fly
This movement carves out the bottom edge of your chest, giving it that clean, defined look.
How to Do It:
- Set the pulleys on both sides to the highest position.
- Grab the handles and step forward into a staggered stance.
- Start with your arms high and wide.
- Pull the handles down and in, bringing them together in front of your lower stomach.
- Focus on flexing your lower chest muscles as you squeeze.
- Slowly return to the starting position.
How to Add These Exercises to Your Workout
Here are two simple ways to use these exercises.
Plan A: Add to Your Current Chest Day
- After your main pressing exercises (like bench press or dumbbell press), do the following:
- Cable Crossover: 3 sets of 12-15 reps
- Low-to-High Fly: 3 sets of 12-15 reps
Plan B: The Cable-Focused Workout
- Perfect for a second chest day or if you prefer using cables.
- Seated Cable Press: 3 sets of 10-12 reps
- High-to-Low Fly: 3 sets of 12-15 reps
- Low-to-High Fly: 3 sets of 12-15 reps
Frequently Asked Questions (FAQ)
1. Can I build a big chest with just cables?
Yes, absolutely. As long as you focus on getting stronger over time (lifting more weight or doing more reps) and using good form, you can build an amazing chest with only cables.
2. How much weight should I use?
Use a weight that is challenging but allows you to complete all your reps with perfect form. The last 2-3 reps of a set should feel difficult, but not impossible.
3. How often should I train my chest?
For most people, training your chest 1-2 times per week is plenty for great results. Make sure you give your muscles at least 48 hours to recover before training them again.
Your Takeaway
The cable machine is one of the best tools you have for building a complete chest. Forget about complicated routines. Focus on mastering these three key movements, be consistent, and you will build the strong, defined chest you’re working for.
