The chest is one of the most dominant parts of a well-defined physique. Your chest adds proportion and volume to your body, making you look more masculine and robust. When it comes to exercise to develop a masculine and big chest, there are tons of exercises that will help you get there. However, The most important thing about an exercise is getting the most out of it; cable Workouts are best for gaining hypertrophy and size. So, keep reading if you want to know all the details about cable exercises for your chest.
Which Cable Workouts Work Best For You?
When taking advantage of cable Workouts, you need to get to a point where your position and form are correct. Cable exercises are all about hitting the targeted muscle correctly and gaining hypertrophy in each set. Always go lighter than you lift with dumbbells, as it may cause unnecessary injuries. Although cable exercises are limited to very few numbers, in the matter of effectiveness, you can choose what works best for you. So take a look at these ultimate chest hitter exercises on cables:
1. Cable Fly For The Middle Chest
Fly is a great exercise to concentrate on your middle chest during Cable workouts. And, to get your workout more advanced and aesthetic, you can use cable fly in your routine. To do a cable fly with the correct form, get a bench and set it at a little more than 90 degrees. You must hit both sides of your chest simultaneously and with the correct form to get the most out of it.
2. Bench Press With Cables For Overall Growth
Everyone knows that bench press is one of the best compound exercises for building a bigger chest. But, when doing your bench press with cable, you must be extra careful with your posture and form. Get a bench, set it in the middle of the machine, get a bar, pick up the cables with both hands, and start doing presses with the right form. Go for at least 4 sets of 10 repetitions at first with lightweight.
3. Crossovers For Striations
Cable crossovers will get you the definition you are looking for in your physique. When you do compound exercises like bench presses, shoulder presses, or curls, there are little places that can’t be targeted completely. A cable crossover will target your middle chest and sternal head of your pecs. Go for 3 sets of 10 to 12 repetitions, and make sure you are using enough weight to get you tired at the end of the set.
4. Chest Press For Hypertrophy
A chest press is just like a bench press but uses both sides of cables differently. Just like a cable bench press, set a bench in the middle, pick up the cables with both of your hands, and start doing the exercise. Make sure you lift a little more than your lightweight, and go for as many repetitions as possible for 3 sets.
5. Unilateral Press With Cables
Get your bench, elevate it to 30 degrees, pick up the cable with one hand, and start pushing the cable while balancing your other part of the body. Do it with both sides for 3 sets of 10 reps each. This unilateral movement will fatigue both sides of your pecs equally, and you’ll be protected from muscle imbalance.
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6. Inclined Cable Press
As you’ve learned about the cable press, it’s time to hit your upper chest. An inclined cable press is the most effective exercise for the upper chest. Set your bench at 75 degrees, take help from your supporter, and grab cables in both hands. Set the cable in the lowest position and start doing the exercise. Go for 3 sets of 10 to 12 reps with medium weight.
7. Seated Declined Press
Declined press targets your lower chest and gives it a round shape. To do this exercise, place your bench at a declined position and cables a little above the ground. Lie on the bench, grab the cables, and push with both hands for 3 sets of 10 to 12 repetitions. Make sure you go for hypertrophy in each set.
8. Iron Press With Cables
The iron press is just like a dumbbell press, but if you do it with cables, it’s called a cable iron press. In this exercise, you’ll target the sternal head of your pecs. Lie on the simple bench between the cables, place the cables at the lowest position, and start lifting. Make sure your form is correct; you are not holding your breath and going for 3 sets of 10 reps.
9. Pullovers For Overall Pecs
Place your bench in the middle of the cable machine, place the cables close to the ground, lie on the bench, and start. Pull the cables, joining your palms over your head and pulling the cables with straight elbows to your stomach. Go for 3 sets of 8 reps with your lightweight.
10. Crossover Fly To Target Sternal Head
A crossover fly is simply an extended version of crossovers to target every inch of your sternal pecs. Place the cables at the top, set a lightweight, and do crossovers. But make sure you are doing it with a pronated grip; this will feel hard, so go for hypertrophy. Do this exercise for 3 sets of 12 reps each.
Which Cable Workouts Will Be Best For You?
Every exercise works differently for everyone. When it comes to getting the most benefits, range of motion, flexibility, and form. You should do an exercise which you feel better doing regularly. People usually recommend exercise that they feel is best for them, but you should choose the one that you feel comfortable doing.
Read More: Post-Workout Nutrition: What To Eat And When?
Summing Up
Chasing a round, well-defined chest for your physique will take time and effort. You are incredibly wrong if you think you can get that professional bodybuilder’s look in a year. A continuous and appropriate diet for a long time and a better rest cycle will get you to your goals. Make sure you are eating at least 1 gram of protein per Kg of your body weight every day. Eat eggs, fish, and meat for the essential amino acids needed for muscle growth.
References
- Byram I.R., Bushnell B.D., Dugger K., Charron K., Harrell F.E., Jr., Noonan T.J. Preseason shoulder strength measurements in professional baseball pitchers: Identifying players at risk for injury. Am. J. Sports Med. 2010;38:1375–1382. doi: 10.1177/0363546509360404. [PubMed]
- Peltonen H., Arokoski J., Kallinen M., Pullinen T. Muscle loading and activation of the shoulder joint during humeral external rotation by pulley and variable resistance. J. Electromyogr. Kinesiol. 2012;22:424–430. doi: 10.1016/j.jelekin.2012.02.002. [CrossRef]
