We have the perfect cable workout for you if you want to build a muscular, well-defined chest and you want to try something different from the barbell bench press or Chest Press Machine.
The pectoral muscles, commonly known as the pecs, can be divided into four sections; upper, lower, inner and outer. It’s important to note that although we can divide the pecs up and use particular exercises to emphasise the different sections of the chest, we cannot anatomically isolate these sections as they are not separate muscles. However, sectioning up the chest like this helps to visually represent the chest and how we can focus on certain exercises to target these sections.
Today we’re looking specifically at the inner chest, a term you might have heard in the gym that refers to the part of the chest that is closest to the center of the body. This is the part of the pectoral muscle that attaches to the sternum, also known as the breast bone. Building this area can help you build a well-rounded chest with defined separations between the pecs.
Standing Cable Flye
3 Sets of 8-12 Reps
Try to keep consistent tension through the chest throughout the exercise, squeeze your chest at the top of movement and use a staggered stance for a more stable base.
Single Arm Cross Body Cable Flye
3 Sets of 8-10 Reps (Per Side)
Be sure to work through full range of motion, keep tension throughout and squeezing your chest at the top of the movement.
Cable Ground to Pound
3 Sets of 6-10 Reps
Lean into the handles and keep your core tight to make sure you're not pulled out of position. Punch forcefully towards the ground.
Kneeling Cable Flye
3 Sets of 8-12 Reps
Adjust the cables to height that works for your body. You should be able to feel a squeeze and tension through the chest.
Alternating Cable Flye
3 Sets of 20-30 Reps
You may need to use a staggered stance to help with stability during the movement and to keep constant tension on chest throughout the exercise.
The barbell bench press can only take you so far when building your inner chest. Jump on a Cable Crossover Machine or Functional Trainer and start using these five cable exercises to take your inner chest development to the next level.
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Tags: Equipment > Cable Machines ; Exercise Type > Strength ; Misc > Workout
