One of the best ways to get a bigger, stronger chest is to do cable training. Cable machines keep tension on all the time, which makes them easier to control, compress deeper, and protect joints over time. Free weights don’t do this. This lesson gives you a full two-day chest workout plan that only uses cable chest exercises and a few bodyweight exercises that are placed in the right places. It’s the best way to build muscle, strength, and shape your body.
Why Cable Chest Training Is Better Than Old-Fashioned Ways
Using cable machines instead of regular bench presses or dumbbells has a lot of benefits:
The resistance remains consistent in all directions.
- You can change the angles for different parts of your chest.
- When mechanics are smoother, the joints don’t have to work as hard.
- Cable workouts let you work on certain areas, like building muscle, shaping your chest, or fixing muscle imbalances. That’s why this two-day split focuses on cable fly variations, cable press movements, and to work all of the pectorals.
How to Understand Chest Anatomy to Get More Out of Your Cable Workouts
To train your chest correctly, you need to know which way the muscle fibers go.
Upper Chest (Clavicular Head).
To work on this area, press up and down in a low-to-high motion. Incline cable presses are the best kind.
Middle Chest (Sternal Head)
This area is best for flat or horizontal presses and cable crossings at the middle level.
Lower Chest (Abdominal Head)
You can build your lower chest with high-to-low pressing or cable crossover versions.
This section provides a guide to the weekly training structure and volume for chest workouts.
This method splits chest training into two days that aren’t next to each other each week.
This lets you:
Better healing.
More intense training
Stimulation throughout the entire muscle range
Advice for Sets and Reps
Studies show that doing 12 to 24 sets of each muscle group each week is the best way to get bigger. This plan includes:
Workout one has a total of 10 to 12 sets.
A total of 10 to 12 sets for workout 2.
There will be a total of 20 to 24 high-quality sets per week.
Workout 1: Chest Training with Cables and Bodyweight
1. Crossover from high-to-low cable
This straightforward move copies how the fibers in the lower chest usually move. Put the wires up high and pull the handles down and across your body.
Instructions:
Three sets of 10 to 12 reps.
A slight lean back to draw attention to the chest.
Focus on a full stretch and a strong squeeze at the bottom.
2. Use dumbbells instead of cables.
This version protects your shoulders and makes your mid and inner chest stronger. Your arms don’t reach very far when you lie on the floor.
How to do it:
Do 2–3 sets of 8–10 reps.
Use a thin press in the middle of the set to turn it into a mechanical drop set.
3. Push-ups with a one-and-a-half-rep deficit
Use plates or dumbbells to make these advanced push-upsharder. Go all the way down, then come back up halfway before dropping again and holding the stretch.
How to get there:
One is going to fail.
Add one more second to each round of holds (ladder style).
4. Dips that work the chest
The whole time, lean forward and hold your chest. To make the stretch position harder, put partials at the bottom.
Instructions:
2–3 sets until you can’t do it anymore
If you can’t do the whole range, you can do partial reps to finish.
Full Range Cable Chest Sculpting is the second workout.
3. High-to-Low Crossover (Lower Chest)
Do this again to add variety and make the stress last longer.
How to do it:
2–3 sets of 10–12 reps.
Add partials at the end to make it look burnt out.
1. Incline Cable Press (for the upper chest).
Put the cables low and push up at a 30-degree angle. To make it even tighter, cross your hands at the top.
How to do it:
Perform three sets of eight to ten repetitions.
Your elbows should be slightly bent, and your core should be tight.
2. Mid Cable Crossover with Flat Dumbbell Press
Start with compound pressing and then move on to individual fly actions to work your mid-chest.
How to do it:
Three sets of six to eight dumbbell presses
Two sets of ten to twelve cable crossover reps.
4. Fast Push-Ups (Burnout Set)
To really work the chest fibers, do shallow, quick push-ups at the end.
How to Do It:
One is going to fail.
Focus on the chest instead of the triceps by speeding up and changing the range.
Last Thoughts: How to Get Bigger by Mastering Cable Chest Exercises
This cable chest exercise is great for people who want to build their chest without putting too much stress on their joints or using heavy barbells. You should see the following results if you work on all three heads of the pectoral muscle and use techniques that get harder over time, like partials, burnouts, and mechanical drops:
More muscle activation
Fast changes to how you look.
A safer rise in strength over time.
Keep in mind that smart programming is always better than rigorous lifting. You won’t progress as much if you lift weights for show instead of doing it regularly and correctly.
Frequently Asked Questions
Is it okay for beginners to do cable chest exercises?
Indeed, they provide greater control, reduce the risk of injury, and enable safe progression.
Can I work out my chest with just cables?
Yes, for sure. You can use cables instead of dumbbells or machines as long as you work out from all angles (high, middle, and low).
What is the best cable exercise for your upper chest?
The best cable chest exercises for the clavicular head are incline cable presses and low-to-high flys.
How many times a week should I do cable chest workouts?
The best way to build muscle and recover is to work out twice a week.
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