Cable Machine · Chest
There are 4 cable machine exercises for the chest here: all isolation exercises, all intermediate level. Good places to start: Cable Cross Overs and Cable Upper Cross Overs. Each links to step-by-step instructions and form tips.
Written by the GymStreak coaching teamUpdated
01
The main chest muscle is the pectoralis major. It has an upper (clavicular) portion that attaches to the collarbone and a larger lower (sternocostal) portion that attaches to the breastbone and ribs. Together they bring the upper arm across the body, press it forward and rotate it inward. The smaller pectoralis minor sits underneath and helps move the shoulder blade. Presses also work the front of the shoulders and the triceps.
02
On a cable machine, set the pulley height so the cable pulls in the line the muscle works, step far enough away to keep tension at the start of each rep, and don't let the stack crash between reps. Cable machines give you smooth, adjustable resistance from almost any angle, which makes them ideal for isolation work on the chest, arms, shoulders and core.
03
Start with one pressing movement you can load progressively, such as a barbell or dumbbell bench press or push-ups, then add a fly or an incline variation. If you train at home, push-up variations (incline, decline, diamond, wide) let you change the angle and difficulty without equipment.
BeginnerIntermediateAdvanced
Intermediate isolation cable machine exercise for the chest.
Intermediate isolation cable machine exercise for the chest.
Intermediate isolation cable machine exercise for the chest, also working the shoulders.
Intermediate isolation cable machine exercise for the chest.
Free GymStreak calculators that go with chest training.
Guides from the GymStreak blog on this topic.
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