Top 5 Cable Chest Exercises

There are 5 cable exercises that will give you a well shaped chest area.

1. Single-Arm Cable Chest press

With your right hand, grab the high pulley handle of a cable station and face away from the weight stack.

Stagger your feet and hold the handle at shoulder height, with your right arm bent and parallel to the floor.

Push the handle forward and straighten your right arm in front of you.

Then slowly bend your right elbow to return to the starting position.

Complete the prescribed number of reps with your right arm, then switch hands and do the same number with your left.

2. Standing Cable Fly

Attach two stirrup handles to the high-pulley cables of a cable-crossover station.

Grab a handle with each hand, and stand in a staggered stance in the middle of the station.

Without changing the angle of your elbows, pull the handles down ad together, until they cross in front of your body.

Pause, then return to the starting position.

3. Cable Crossover Fly

Place and incline bench between two cable machine uprights.

Grasp a handle in each hand, with your palms facing each other and your elbows slightly bent (as if you are hugging a big tree).

Bring the cables I to meet each other above your chest.

Lower the cables back to starting position. Repeat.

4. Cable Decline Fly

Adjust two cables so they are set on highest setting. Grasp one handle, and then reach out for the other handle.

Center yourself between the cable uprights. Stand with your fee placed shoulder width apart, your knees slightly bent.

With your elbows slightly bent and your palms facing downward, pull your arms down at an angle to meet in front of your body.

Lower the weights to starting position, and repeat.

5. Cable Machine Decline Raise

Stand between two high cable machine uprights, your feet shoulder width apart and your pelvis tucked in. Pick up handle grips one at a time.

Center yourself between the cable uprights.

Start with your arms at the sides of your body, your elbows posting to the wall behind you and your palms facing forward. You should feel a slight stretch in the chest.

Bring the cables up into a pyramid position, the handles coming together just above your naval and continuing to slightly above your chest.

Lower the weight back to the starting position. Repeat. 

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