Do you want a big and strong chest? Try these best cable chest exercises for the lower chest today to increase your muscle density.
If you are looking for the best lower chest cable exercises, then you are at the right place, here we discuss the best exercises, how to do them, and pro tips. As we all know, a well-shaped chest is one of the most important qualities of a good physique.
Benefits Of The cable chest exercises for the lower chest
- Cable chest workouts are an excellent alternative for folks who have joint pain when performing bench presses. The cable varies the angle of the movement enough to limit the possible stress on the joints with proper shoulder-blade stability.
- Lower chest exercises with a cable are more uniformly distributed, and the load on your chest muscles is more consistent throughout the range of motion.
- The cable configuration provides your muscles with practically continuous time under strain as well as a massive pump, both of which can help improve muscular growth.
You can work out different sections of the pectoral muscles by changing the position of your body and the direction of the wire.
best cable chest exercises for the lower chest
#1 High Cable Fly (High To Low Cable Fly)
The High To low cable fly is a variation of the chest fly and is a great exercise to target the lower portion of your chest.
The cable provides constant tension throughout the movement and maximum muscle activation that promotes muscle growth and strength.
High to low cable fly is a machine exercise that primarily targets the chest and to a lesser degree also targets the shoulders and triceps.
Muscles Worked
Primary: Lower pectoralis
Secondary: Upper chest, Anterior deltoid, latissimus dorsi (back), Biceps Brachii, rhomboids.
How To Do High Cable Fly
- Set both pulleys as high as possible and select the desired weight.
- In a standing position, grab the handles with a neutral grip.
- Bend slightly forwards, and extend your arms feeling a good stretch in your chest muscles.
- Bend your elbows slightly, and pull your hands (high to low) toward each other in wide arcs in front of you, pausing when your hands touch.
- Slowly lower back to the starting position and repeat for the desired number of repetitions.
#2 Cable Decline BenchPress
The decline cable chest press is a variation of the decline bench press. The Decline cable press is a great compound exercise for your chest, shoulders, and triceps.
It mainly works the lower pec muscles, which help build strength and size in the lower part of the chest. The cable pulleys allow for a wider range of motion and a deeper stretch of the chest muscles.
Muscles Worked
Primary: Lower pectoralis.
Secondary: Upper chest, Anterior deltoid, triceps.
How To Do
- Adjust the Decline bench to a 30-degree angle. Lie down on the bench and place your feet flat on the foot pad or roller.
- Raise your arms straight up from your shoulders and place the cable handle across your chest.
- Once you’re in position, steadily press and extend your arms straight out until you feel tightness in your chest, then hold for a count of three.
- Bring your arms back toward your midline, focusing on drawing them together with your lower pecs muscles.
#3 flat Cable Fly
Decline Cable fly is one of the most suitable exercises for isolating the lower chest muscles.
Performing this exercise with cables instead of dumbbells allows for constant tension to help in building the lower chest fibers. This constant tension cannot be achieved with the Dumbbells.
Muscles Worked
Primary: Lower chest
Secondary: Upper chest, Anterior deltoid, triceps.
How To Do Decline Cable Fly
- Adjust the Decline bench to a 30-degree angle. Lie down on the bench and place your feet flat on the foot pad or roller.
- Raise your arms straight up from your shoulders and place the cable handle across your chest.
- Slowly lower your arms out to your sides until your wrists are at or slightly above shoulder level.
- Bring your arms back to the center of your body, using your lower pec muscles to do so.
#4 Cable Crossover
If you’re looking for straightforward cable machine chest exercises to add to your routine, cable crossover is a great staple exercise to get you started. It provides constant tension in helping build a massive chest.
Standing cable crossover exercise helps to develop and define the lower and the Inner pectoral muscles.
Cable provides constant resistance and helps develop the lower and the central chest muscles by providing much-needed stress in the lower and the inner pecs.
Muscles Worked
Primary: Lower Chest
Secondary: Upper chest, Anterior deltoid, latissimus dorsi (back), Biceps Brachii, rhomboids (back).
How To Do Cable Crossover
- Grab and grasp the handles of the overhead pulleys on both sides while standing.
- To feel a decent stretch in your chest muscles, bend forward and stretch your arms.
- Try to get a good chest contraction now, with your arms slightly bent at the elbows. Pull both handles down and across your body while keeping your core engaged. In this totally constricted position, squeeze your chest muscles.
- Slowly return to the starting position, keeping your elbows bent throughout.
- Rep the required amount of times.
#5 Cable Pullovers
Another great option to target the lower pec and grow your chest is this cable pullover exercise.
The lying cable pullover is a good replacement for the barbell or dumbbell pullover. Cable Pullover is the best exercise to build a strong rib cage and build serratus anterior muscle to build a complete chest and back.
Pullover works directly on the serratus anterior muscle to develop the back.
Muscles Worked
Primary: Lower Pectoralis.
Secondary: Lats, Shoulders Triceps.
How To Do Cable Pullovers
- Place the bench in front of a low pulley cable machine, leaving about 2-3 feet between the bench and the machine.
- Lie down on the bench with your head near the end of the bench closest to the cable machine. Hold on to the rope with both hands.
- Pull your hands up across the top of your head by keeping your arms straight.
- Pause, and then lower the weight back to the starting position.
- Do this for as many reps as you want.
#6 Cable Low to High Flyes
How To Do
- Set the cables to the lowest height on the cable station and grab hold of one in each hand.
- Stand in the center of the station with chest pushed out and shoulders back, and take a large step forwards so that there is tension on the handles.
- With your palms facing forwards, raise the handles forward and together
- Pause when they touch, and then slowly return to the starting position.
