Looking to add some bulk to your chest? Well, look no further than the cable chest workout! This routine is perfect for beginners, as it’s simple and easy to follow. Plus, you’re sure to have a blast while you’re at it!
Try This: Best Cable Exercises For Chest Isolation w/ Brandon Hendrickson
Hey, what’s up guys this is IFBB men’s physique Pro Brandon Hendrickson and I’m gonna give you a few of my favorite cable workouts for the chest.
Guys so the first workout we’re doing here is the Iron Cross. One of the important things with this cable workout is to not grip the cable but actually just latch on the cable, that way you can take tension off the forearm and off the bicep. With the Iron Cross, we’re doing about 4 to 5 sets with 8 to 10 reps slowly coming down with the squeeze and then slowly coming back up for the contraction.
So our second workout is the high pulley cable chest flag. I like this exercise particularly because of the stretch and the squeeze, it allows me to get more detail in my chest, which allows my v-taper to look even more dominant on stage. With the high pulley chest fly, we’re looking at about 4 to 5 sets with 8 to 10 reps.
Now we’re gonna move on to the seated incline cable fly. This allows you to get a perfect stretch and a perfect contraction as you’re raising the cable up for isolating the upper chest and middle chest. Our sets and reps for our seated incline cable fly are usually four to five sets of 12 to 15 reps.
Our next workout is the standing cable push press. This is a little different from the standard bench press your actually standing up so you have to get a nice strong foundation in your legs, and then you’re just going to drive forward with your arms and chest. One of the main things I like about this is you’re able to put on some more weight and it allows you to get more tension on the chest because you’re actually pressing the cable. guys for the standing push press our set rate is usually between 3 to 4 sets of 6 to 10 reps.
Our final workout is the close grip underhand raise. These are one of my favorite workouts usually at the end of my workout and I’m raising the bar up to my waist and pulling up with my chest not gripping too much on the cable using my chest and my shoulders to raise the cable up. But the main thing with this workout is you have your elbows tucked in and your grip closed. So the closer your grip is the more attention you’ll feel on your chest. The wider your grip is the more attention you feeling your shoulders. So the close grip underhand raises my set range usually between 4 to 5 sets with about 14 to 15 reps.
How To: Chest Flyes (3 EASY FIXES!)
Chest flyes are a great exercise for chest development.. but at the same time, they are one of the exercises that are most commonly done wrong. A lot of times, people end up hitting their anterior deltoid too much in the process, and in this video, I explain 3 easy fixes to do chest flyes properly.
The first thing you want to do is stop rounding your shoulders when you bring your arms together. When you do this, you are basically telling your chest to take a seat while your anterior delt does all the work. Instead, what you want to do is over-emphasize rolling your shoulders back, depressing your scapula, and KEEPING them there during the entire set.
The next thing is you want to make sure you are squeezing down on your serratus anterior and your lat muscles. When you properly retract and depress your scapula, you should notice a slight outward turn of your arms and when you squeeze down on that and hold that in place, you should feel your lat muscles and the “fingers” on your ab side walls become tight and full and this is going to allow you isolate your chest as much as possible.
The third and final tip is you want to stop bending your arms and bringing your hands together. When you do this, you are immediately limiting your full range of motion and won’t ever get that peak contraction. You must understand that the chest is worked fully by complete elbow abduction. This means you must bring your elbows all the way to the midline of your body in order to reach a true full range of motion.
6 BEST CHEST WORKOUT AT GYM WITH CABLE ONLY
10 CABLE EXERCISES FOR A MASSIVE CHEST!
What’s up guys Ulises here! Today we are training chest and guess what all of the movements today are gonna be on a cable machine, I’m gonna give you ten movements that you can use to improve your workout on the chest.