Training your pecs is a critical part of strengthening and defining your chest. Whether you are a gym rat or designing your first training plan, the exercises below will help you meet your fitness goals.
cable upper chest crossovers
1. Start by setting the pulleys at the highest level on the cable machine. Attach a handle to each cable.
2. Stand in the middle of the machine with your feet shoulder-width apart. If you prefer, you can step one foot slightly forward for stability.
3. Reach up and grab the handles. Your arms should be outstretched but slightly bent at the elbows. This is your starting position.
4. Keeping your torso stationary, pull your arms down and across your body. Imagine you are hugging a large tree. The handles should meet in front of your chest.
5. Hold this position for a moment, squeezing your chest muscles.
6. Slowly return your arms to the starting position, maintaining the slight bend in your elbows.
7. Repeat this movement for your desired number of repetitions.
Remember to keep your back straight and your movements controlled throughout the exercise. Avoid using your shoulders or back to pull the handles down - the movement should come from your chest muscles.
cable standing up straight crossovers
1. Start by adjusting the pulleys to the highest position on the cable machine. Attach a handle to each pulley.
2. Stand in the middle of the machine with your feet shoulder-width apart. Grab the handles with an overhand grip, your palms should be facing down.
3. Bend your elbows slightly and step forward to create tension on the cables. This is your starting position.
4. Keeping your arms slightly bent, pull the handles down and across your body. Your hands should meet in front of your chest. Make sure to squeeze your pecs at the bottom of the movement.
5. Slowly reverse the movement, allowing your arms to go back to the starting position while maintaining the slight bend in your elbows.
6. Repeat this movement for the desired number of reps.
Remember to keep your back straight and your core engaged throughout the exercise. The movement should be controlled, focusing on the contraction and stretch of the pec muscles. Avoid using your back or shoulders to pull the handles down, the force should come from your pecs.
cable standing fly
1. Start by setting the pulleys at both ends of the cable machine to a high position (above your head). Attach a handle to each end of the cable.
2. Stand in the middle of the machine with your feet shoulder-width apart. Grab the handles with an overhand grip and pull them towards you until your hands are in line with your shoulders. This is your starting position.
3. Keeping a slight bend in your elbows, slowly move your hands down and in front of your body. Your hands should come together at about waist height. Make sure to squeeze your chest muscles as you do this.
4. Hold this position for a second, then slowly return your hands to the starting position. Make sure to keep the movement controlled and avoid letting the weights pull your arms back too quickly.
5. Repeat this movement for your desired number of reps. Remember to keep your back straight and your core engaged throughout the exercise to protect your spine and maximize the effectiveness of the exercise.
6. For beginners, start with a lighter weight to ensure you can perform the exercise with correct form. As you get stronger, you can gradually increase the weight.
Remember, the key to this exercise is the squeezing of the chest muscles and controlled movements. It's not about how much weight you can move, but how well you can engage and work your pecs.
cable seated chest press
1. Start by adjusting the seat on the cable machine so that the handles are at chest height. Sit down and place your feet flat on the floor, shoulder-width apart.
2. Grasp the handles with your palms facing down. Your hands should be slightly wider than shoulder-width apart. This is your starting position.
3. Push the handles away from you, extending your arms fully. Ensure that your back remains flat against the seat and that you're not straining your neck.
4. Hold this position for a moment, feeling the contraction in your chest muscles.
5. Slowly return the handles to the starting position, allowing your chest muscles to stretch.
6. Repeat this movement for your desired number of repetitions.
Remember to keep your movements slow and controlled, focusing on the muscle contraction and not on the weights. Always keep your back flat against the seat and avoid using your shoulders or arms to push the weight. The focus should be on your chest muscles.
cable press on exercise ball
1. Start by setting the cable machine to a height that is slightly above your shoulders. Attach a handle to each cable.
2. Grab an exercise ball and place it in front of the cable machine. Sit on the exercise ball and roll forward until your upper back and shoulders are resting on the ball. Your knees should be bent at a 90-degree angle and your feet flat on the floor.
3. Reach up and grab the cable handles. Your palms should be facing down and your hands should be in line with your shoulders.
4. Engage your core and press the handles straight out in front of you. Your arms should be fully extended but not locked at the elbows. This is your starting position.
5. Slowly bend your elbows and pull the handles towards your chest. Your elbows should be pointing out to the sides and your hands should be in line with your chest.
6. Pause for a moment and then press the handles back out to the starting position. This is one repetition.
7. Aim to complete 3 sets of 10-15 repetitions, ensuring to keep your core engaged and your body stable on the exercise ball throughout the exercise.
8. Remember to breathe in as you pull the handles towards your chest and breathe out as you press them away.
9. After completing your sets, carefully roll back up to a sitting position on the exercise ball and return the handles to the cable machine.
10. Always ensure to maintain proper form and control throughout the exercise to effectively target your pecs and prevent injury.
cable one arm press on exercise ball
1. Start by setting up the cable machine. Adjust the pulley to the lowest setting and attach a single handle.
2. Grab an exercise ball and place it a few feet away from the cable machine.
3. Sit on the exercise ball with your feet flat on the floor. Hold the handle with one hand, palm facing down.
4. Roll forward on the ball, lifting your hips off the ball until your body forms a straight line from your head to your knees. Your knees should be bent at a 90-degree angle.
5. Extend the arm holding the cable straight out in front of you, while keeping your other arm at your side or on your hip for balance. This is your starting position.
6. Slowly bend your elbow and pull the handle towards your chest, keeping your arm close to your body.
7. Pause for a moment, then slowly extend your arm back to the starting position.
8. Repeat this movement for your desired number of repetitions.
9. Once you've completed your set, switch to the other arm and repeat the exercise.
10. Remember to keep your core engaged and your back straight throughout the exercise.
11. For best results, perform this exercise in 2-3 sets of 10-15 repetitions on each side.
Remember, the key to this exercise is control. Don't rush the movements, and make sure to fully extend and retract your arm with each repetition.
cable one arm lateral bent-over
1. Start by setting up the cable machine with a single handle attachment at the lowest setting.
2. Stand sideways to the cable machine, feet shoulder-width apart. If the cable machine is on your right, you will be using your right hand for the exercise and vice versa.
3. Bend slightly at the hips, keeping your back straight. Your knees should also be slightly bent. This is your starting position.
4. Reach down and grab the handle with the hand closest to the machine. Your palm should be facing forward.
5. Keeping your arm slightly bent, pull the handle up and across your body until it's at shoulder height. Your arm should be extended out to the side, parallel to the floor.
6. Hold this position for a moment, feeling the contraction in your pecs.
7. Slowly lower the handle back to the starting position, maintaining control of the movement.
8. Repeat the exercise for the desired number of repetitions.
9. Once you've completed your set, switch sides and repeat the exercise with the other arm.
Remember to keep your core engaged throughout the exercise to maintain balance and stability. Also, ensure that the movement is controlled and steady, focusing on the muscle contraction and not on the weights.
cable one arm incline press on exercise ball
1. Start by setting up the cable machine at a height above your head. Attach a single handle to the cable.
2. Position an exercise ball between yourself and the cable machine. Make sure it's at a distance where you can fully extend your arm to grab the handle without straining.
3. Sit on the exercise ball and slowly roll down until your upper back and shoulders are resting on the ball. Your knees should be bent at a 90-degree angle, feet flat on the floor.
4. Reach up with one hand and grab the cable handle. Your arm should be fully extended, and your palm should be facing down.
5. Keep your other hand on your hip or extended out to the side for balance.
6. Engage your core and press the handle down towards your chest, bending at the elbow. Your arm should be at a 45-degree angle to your body.
7. Push the handle back up until your arm is fully extended again. This completes one rep.
8. Perform your desired number of reps on one side, then switch to the other side.
9. Remember to keep your hips lifted and your core engaged throughout the exercise to maintain stability on the exercise ball.
10. Always ensure to use a weight that is challenging but allows you to maintain proper form.
Remember, the key to this exercise is control. Don't rush through the movements, and make sure to fully engage your pecs as you press the handle down and up.
cable one arm incline press
1. Start by adjusting the cable machine to a high position. Attach a single handle to the cable.
2. Stand sideways to the cable machine, feet shoulder-width apart. If the cable is on your right, use your right hand to grab the handle. Your right foot should be slightly behind you for balance.
3. Pull the handle down so that your hand is in line with your chest. Your arm should be bent at a 90-degree angle, and your palm should be facing down. This is your starting position.
4. Engage your core and press the handle forward and slightly down, extending your arm fully. Ensure that the movement is controlled and that your body remains stable throughout the exercise.
5. Slowly return your hand to the starting position, allowing your chest muscles to stretch.
6. Repeat the exercise for the desired number of repetitions. Once complete, switch to the other side and repeat the process.
7. Remember to keep your back straight and your movements controlled throughout the exercise. The only part of your body that should be moving is your arm.
8. For best results, ensure that you are using a weight that is challenging but allows you to maintain proper form.
cable one arm incline fly on exercise ball
1. Start by setting up the cable machine at a high position. Attach a single handle to the cable.
2. Position an exercise ball in front of the cable machine. Sit on the ball and slowly walk your feet forward, rolling down until your upper back and shoulders are resting on the ball. Your knees should be bent at a 90-degree angle, and your body should form a straight line from your knees to your head.
3. Grab the cable handle with one hand. Your arm should be fully extended and angled slightly upward, in line with your body.
4. Keeping your arm slightly bent, pull the cable handle down and across your body in a sweeping motion. Your hand should end up near the opposite hip, as if you were trying to hug a large tree with one arm.
5. Slowly reverse the motion, allowing the cable to pull your arm back to the starting position. This should feel like a stretching motion across your chest.
6. Perform the desired number of repetitions, then switch to the other arm and repeat.
7. Remember to keep your core engaged and your hips lifted throughout the exercise to maintain stability on the exercise ball.
8. For safety, start with a lighter weight to ensure you can control the movement. As you get stronger and more comfortable with the exercise, you can gradually increase the weight.
9. This exercise should be done in a slow and controlled manner to maximize muscle engagement and prevent injury.
cable one arm fly on exercise ball
1. Start by setting up the cable machine. Adjust the pulley to the highest level and attach a single handle.
2. Position an exercise ball between yourself and the cable machine. Make sure the ball is at a comfortable distance that allows you to fully extend your arm when holding the cable handle.
3. Stand with your feet shoulder-width apart for stability. Hold the cable handle with one hand, palm facing forward. Your arm should be fully extended and aligned with the cable.
4. Slowly sit down on the exercise ball, rolling it forward until your upper back and shoulders are resting on the ball. Your knees should be bent at a 90-degree angle and your feet flat on the floor.
5. Keep your hips lifted, aligning your body from your knees to your shoulders. This will engage your core and provide stability during the exercise.
6. With your free hand, place it on your hip or extend it out to the side for balance.
7. Begin the exercise by pulling the cable handle across your body towards your opposite side. Your arm should remain slightly bent at the elbow throughout the movement.
8. Squeeze your pecs as you pull the cable across your body. Hold this position for a moment to maximize muscle contraction.
9. Slowly return your arm back to the starting position, allowing your pecs to stretch.
10. Repeat the exercise for your desired number of reps, then switch to the other arm.
Remember to keep your movements slow and controlled, focusing on the muscle contraction and stretch. Avoid using your back or shoulders to pull the cable, as this can lead to injury.
cable one arm decline chest fly
1. Start by setting up the cable machine. Adjust the pulley to the highest level.
2. Stand sideways to the machine, feet shoulder-width apart for stability. If the cable machine is on your right, use your right hand, and vice versa.
3. Grab the handle with your palm facing forward. Your arm should be fully extended and aligned with the cable.
4. Bend slightly at your hips and knees, maintaining a straight back. This is your starting position.
5. Pull the cable down and across your body in a wide arc, keeping your arm slightly bent. Imagine you're hugging a large tree, but with one arm.
6. Continue the movement until your hand is level with your hip. Squeeze your chest muscles at the bottom of the movement.
7. Slowly reverse the movement, allowing the cable to pull your arm back to the starting position. This should be done in a controlled manner to prevent injury.
8. Repeat the exercise for your desired number of repetitions before switching to the other side.
9. Remember to keep your core engaged throughout the exercise to maintain balance and stability.
10. Avoid using your back or shoulders to pull the weight. The focus should be on your chest muscles.
Remember, the key to this exercise is control and form, not the amount of weight. Start with a lighter weight to ensure you're performing the exercise correctly, then gradually increase the weight as your strength improves.
cable middle fly
1. Start by setting up the cable machine. Adjust the pulleys to shoulder height and select the desired weight on each side.
2. Stand in the middle of the cable machine, facing forward. Grab the handles of the cables with each hand. Your feet should be shoulder-width apart for balance.
3. Extend your arms out to the sides, parallel to the floor, with a slight bend in your elbows. This is your starting position.
4. Keeping your torso stationary, bring your hands together in front of your chest by squeezing your pecs and bending your elbows slightly more. Ensure that your arms remain at the same height throughout the movement.
5. Hold the contraction for a second when your hands meet, then slowly return to the starting position while maintaining control of the cables.
6. Repeat this movement for the desired number of repetitions.
Remember to keep your back straight and your core engaged throughout the exercise to protect your spine and maximize the effectiveness of the exercise.
cable lying fly
1. Start by setting up the cable machine. Adjust the pulleys to the highest position and select the desired weight on the stack.
2. Lie down on a flat bench placed in the middle of the cable machine. Make sure your feet are flat on the floor and your back is pressed against the bench for support.
3. Reach up and grab the cable handles with each hand. Your palms should be facing inward and your hands should be aligned with your shoulders.
4. Extend your arms straight up above your chest, but keep a slight bend in your elbows to prevent strain. This is your starting position.
5. Slowly lower your arms out to the sides in a wide arc while keeping the slight bend in your elbows. Continue lowering until you feel a stretch in your chest muscles.
6. Pause for a moment, then slowly bring your arms back to the starting position as if you were hugging a large tree. Squeeze your chest muscles at the top of the movement.
7. Repeat this movement for the desired number of repetitions. Remember to keep your movements slow and controlled, focusing on the muscle contraction and not on the weights you are lifting.
8. After completing your set, carefully return the handles back to their original position.
Remember to always maintain control of the cables, do not let them control you. This exercise should be done with a focus on form and technique rather than speed.
cable low fly
1. Start by adjusting the pulleys to the lowest level on the cable machine. Attach a handle to each cable.
2. Stand in the middle of the machine with your feet shoulder-width apart. Bend your knees slightly for stability.
3. Grab the handles with an overhand grip and pull them up to shoulder height. Your arms should be fully extended and parallel to the floor. This is your starting position.
4. Keeping your arms slightly bent, pull the handles up and inwards towards the center of your chest. Your hands should meet in the middle, right in front of your chest.
5. Squeeze your pecs as you perform this movement. Hold this position for a second to maximize the contraction.
6. Slowly return the handles back to the starting position, maintaining control of the movement. This should feel like a reverse motion of spreading your arms wide.
7. Repeat this movement for the desired number of repetitions.
Remember to keep your back straight and your core engaged throughout the exercise. Avoid using your shoulders or back to pull the handles - the movement should be driven by your pecs.
cable incline fly (on stability ball)
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1. Start by setting up the cable machine with handles attached at a high position.
2. Position a stability ball between the two cable machines.
3. Sit on the stability ball and slowly roll down until your upper back and shoulders are resting on the ball. Your knees should be bent at a 90-degree angle and your feet flat on the floor.
4. Reach up and grab the cable handles, palms facing forward. Your arms should be extended out to your sides, but slightly bent at the elbows. This is your starting position.
5. Keeping your arms slightly bent, slowly bring the handles together in front of your chest in a wide, arcing motion. Squeeze your chest muscles as you do this.
6. Pause for a moment at the top of the movement, then slowly lower the handles back to the starting position.
7. Repeat this movement for your desired number of repetitions.
8. Remember to keep your hips lifted and your core engaged throughout the exercise to maintain stability on the ball.
9. Be sure to use a weight that is challenging but allows you to maintain proper form.
10. Always perform this exercise in a slow and controlled manner to avoid injury and maximize muscle engagement.
Remember, the cable incline fly on a stability ball is an advanced exercise. If you're new to fitness or have any health concerns, it's a good idea to check with a professional before trying this exercise.
cable incline fly
1. Start by setting up the cable machine. Adjust the pulleys to the highest position and select the weight you want to use on each side.
2. Stand in the middle of the cable machine, facing forward. Grab the handles of the cables with each hand. Your palms should be facing forward and your hands should be level with your shoulders.
3. Take a step forward with one foot to stabilize your body. Lean slightly forward from your hips, not your waist. This is your starting position.
4. With a slight bend in your elbows, slowly bring your hands together in front of your chest in a wide arc motion. Keep your arms in line with your shoulders as you perform the movement.
5. Squeeze your chest muscles as you reach the peak of the movement, then slowly return to the starting position.
6. Repeat this movement for the desired number of repetitions.
Remember to keep your back straight and your core engaged throughout the exercise. Avoid using your shoulders or arms to pull the cables; the movement should be initiated from your chest muscles.
cable incline bench press
1. Start by adjusting the incline bench to a 45-degree angle and placing it in the middle of the cable machine. Ensure the bench is positioned in a way that the pulleys are on either side of it.
2. Set the desired weight on the cable machine. Make sure it's a weight you can handle comfortably to avoid injury.
3. Sit down on the bench with your feet flat on the ground. Lean back and reach out to grab the cable handles. Your hands should be in line with your shoulders.
4. Pull the handles towards you and position them in a way that your hands are directly above your shoulders. This is your starting position.
5. Lower the handles slowly towards your chest while keeping your elbows slightly bent. Ensure your arms are parallel to the floor at the bottom of the movement.
6. Push the handles back up to the starting position while exhaling. Make sure to use your chest muscles to push the handles up and not your arms.
7. Repeat this movement for the desired number of repetitions.
8. After completing your set, carefully return the handles back to the original position and stand up from the bench.
Remember to keep your back flat against the bench throughout the exercise and avoid locking your elbows when you push the handles up. This exercise should be done in a controlled manner to effectively target the pecs.
cable decline press
1. Start by adjusting the cable machine to a high position. Attach a handle to each cable.
2. Stand in the middle of the cable machine, facing away from it. Grab the handles with each hand, palms facing down. Your hands should be at shoulder level.
3. Step forward to create tension on the cables. Lean forward slightly from your hips, keeping your back straight. This is your starting position.
4. Push the handles down and together, in front of your body, while exhaling. Your arms should be fully extended but not locked at the elbows. This motion should mimic a downward press.
5. Hold this position for a second, squeezing your chest muscles.
6. Slowly return to the starting position while inhaling. This should be a controlled movement, don't let the weights pull you back quickly.
7. Repeat for the desired number of repetitions.
Remember to keep your core engaged throughout the exercise to maintain balance and stability. Also, ensure your movements are controlled to maximize muscle engagement and prevent injury.
cable decline one arm press
1. Start by setting up the cable machine. Adjust the pulley to the highest level and attach a single handle to the cable.
2. Stand sideways to the cable machine, feet shoulder-width apart for stability. Grab the handle with the hand that's furthest from the machine.
3. Pull the handle down to your chest level, keeping your elbow bent at a 90-degree angle. This is your starting position.
4. Engage your pecs and press the handle down and across your body in a diagonal motion. Your arm should be fully extended but not locked at the elbow.
5. Hold this position for a moment, feeling the contraction in your pecs.
6. Slowly reverse the motion, bringing your hand back to the starting position. Ensure you control the movement to maximize the effectiveness of the exercise.
7. Repeat the exercise for your desired number of reps, then switch sides and perform the same number of reps with the other arm.
Remember to keep your core engaged throughout the exercise to maintain balance and stability. Also, ensure your movements are controlled and steady, focusing on the muscle contraction and extension.
cable decline fly
1. Start by setting up the cable machine. Adjust the pulleys to the highest level and select the weight you're comfortable with on each side.
2. Stand in the middle of the cable machine, facing away from it. Grab the handles of the cables with each hand.
3. Take a step forward to create tension on the cables. Lean forward slightly from your hips, not your back. Your feet should be shoulder-width apart for balance.
4. Extend your arms out to the sides, keeping a slight bend in your elbows to avoid strain. This is your starting position.
5. Slowly bring your hands together in front of you in a wide arc, keeping the slight bend in your elbows. Squeeze your chest muscles as you do this.
6. Hold this position for a second, then slowly return your arms back to the starting position in a controlled manner. This completes one rep.
7. Aim to complete 3 sets of 10-12 reps, ensuring to maintain the correct form throughout.
Remember to keep your core engaged and your back straight throughout the exercise. The movement should be slow and controlled, focusing on the muscle contraction and not on the weights.
cable cross-over variation
1. Start by adjusting the pulleys on both sides of the cable machine to a high position (above your head).
2. Select the resistance to be used and hold a handle in each hand. Stand in the middle of the machine with your feet shoulder-width apart.
3. Lean forward slightly from your hips, not your waist, keeping your spine neutral. This is your starting position.
4. With a slight bend in your elbows, pull both handles down and across your body. The handles should meet in front of your chest.
5. Contract your pecs as you perform this movement, ensuring that the force is not coming from your arms but from your chest muscles.
6. Slowly reverse the movement back to the starting position, allowing your pecs to stretch as you do so.
7. Repeat this movement for the desired number of repetitions.
Remember to keep your core engaged throughout the exercise to maintain balance and stability. Also, ensure that your movements are controlled and steady, focusing on the muscle contraction and not on the weights you are lifting.
cable bench press
1. Start by adjusting the cable machine to chest height. Attach a handle to each cable.
2. Stand in the middle of the cable machine, grab the handles and take a step forward to create tension in the cables.
3. Position yourself as if you were about to sit on a bench. Your feet should be shoulder-width apart, your back straight, and your knees slightly bent.
4. Extend your arms out in front of you at chest height. This is your starting position.
5. Slowly bend your elbows and pull the handles towards your chest, keeping your elbows close to your body.
6. Pause for a moment when your hands are near your chest, then slowly extend your arms back to the starting position.
7. Make sure to keep your back straight and your core engaged throughout the exercise.
8. Repeat this movement for the desired number of repetitions.
Remember, the key to this exercise is control. Don't rush the movements, and make sure to fully extend and contract your arms to get the full benefit for your pecs.
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