Cable Chest Exercises
Cable Chest Exercises
A cable machine can aid in growing and defining your chest muscles. Learn how to use cable exercises to target your chest in our guide.
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Chest Press
• Set two adjustable stirrup handles just above shoulder height, on different cable stacks.
• Step forward, keeping your elbows pointing away from your chest.
• Press the handles away from you, straightening your arms, before bringing them back.
GET GOOD FORM: Keeping a slight split stance, with one leg in front, will help you retain balance.
High to Low Flye
• Set two stirrup handles on a Functional Trainer. They should be near the top of the machine. Hold them with a neutral grip.
• Take a step forward so you are in a staggered position. You should keep a slight bend in your elbow.
• Push the handles in front of your body, squeezing your chest.
VARIATION: If you only have access to a single weight stack, you can still perform single cable flyes.
Low to High Flye
• Attach two stirrup handles on a functional trainer, near the bottom of the weight stacks.
• Step away from the machine, keeping your arms at your sides.
• Push the cables in front of you, bringing them together.
TOP TIP: Perform flyes with good control, focus on smooth movements.
Single Arm Flye
• Place a Stirrup Handle onto a cable machine. It should be roughly shoulder height.
• Step away from the machine, and stand sideways. The hand closest to the machine should hold the handle.
• Pull the handle in front of your chest, keeping everything except your working arm stationary.
VARIATION: You can also perform high to low single flyes, and low to high single flyes.
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