Typical machine-based chest exercises can restrict range of motion at times. Cable-type strength machines, however, can make for a better user experience. The versatility of an adjustable origin point offers a more fluid movement pattern compared to a fixed option. As a result, cables allow you to move through multiple planes of motion. A smith machine, as an example, would not allow this, using more of a fixed motion.
Here are some examples of a few beneficial chest exercises performed off an adjustable cable machine. Don’t forget to change up the angle of pull at times.
Cable One-Arm Incline Press
Exercise Instruction
1.) Start by laying back on an incline bench facing away from a cable machine.
2.) Take hold of a cable and hold it one hand with an overhand grip. Position the cable to about level with your outer chest and elbow bent at 90-degrees.
3.) Once in position, slowly press and extend your arm straight out until you feel tension in your chest, and hold for a count.
4.) Repeat for as many repetitions and sets desired.
Cable Decline Press
Exercise Instruction
1.) Begin by laying back on an decline bench facing towards the cable machine.
2.) Grasp both cables and hold in each hand with an overhand grip. Bring the cables to about level with your outer chest with elbows bent at 90-degrees.
3.) Once in position, slowly press and extend your arms straight out until you feel tension in your chest, and hold for a count.
4.) Repeat for as many repetitions and sets desired.
Cable Straight Arm Crossover
Exercise Instruction
1.) Start by setting up two handles on both sides of the high cable pulley machine and stand in between the machines with your hands extended out gripping the handles above your body.
2.) Slowly bring the handles down and together in front of your body, squeezing your chest and hold for a count.
3.) Return the handles back to the starting position in a slow controlled manner.
4.) Repeat for as many repetitions and sets as desired.
Cable Incline Press
Exercise Instruction
1.) Start by laying back on an incline bench facing away from a cable machine.
2.) Grab both cables and hold them in both hands with in an overhand grip, bringing the cables to about level with your pecs and elbows bent at 90-degrees.
3.) Once in position, slowly press and extend your arms straight out until you feel tension in your chest, and hold for a count.
4.) Repeat for as many repetitions and sets desired.
Final Thoughts
Here are four training option for when it comes to cable machine chest exercises. Some interesting unilateral and bilateral exercises that will help develop and sculpt the chest muscles.
Stay Strong Together
Jefit app comes equipped with an advanced customizable workout planner and training log. The app has ability to track data, offer audio cues, and features to share workouts with friends. Take advantage of Jefit’s exercise database for your strength workouts. Visit our members-only Facebook group. Connect with like-minded people, share tips, and advice to help get closer to reaching your fitness goals.
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