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Gym workouts

Cable chest workout: one cable station, four angles

Everything here happens on one cable crossover station, so you only move the pulleys between exercises: press first while you're fresh, then three fly angles. Our chest workout is built on the bench press and dumbbells with one cable fly, and our cable machine workout trains your whole body on cables; this one gives the chest a full session on cables alone. The angles change how the movement feels, but no study shows they reshape the chest, so keep the ones your shoulders like. Do it once or twice a week, with a back or pull session elsewhere in the week.

40 minIntermediate9 movesCardio machine · A band · A cable machine · A wallQuads · Shoulders · Back · Chest · Triceps
Follow along: a timer, a cue and the next move, one step at a time.

Warm-up

  1. Stationary cycling5 min
    Beginner · Quads, Glutes, Hamstrings · 3D demoEasy, with little resistance, or any cardio machineEasier: Recumbent exercise bikeHarder: Air bike intervals
  2. Band pull-apart15 reps
    Intermediate · Shoulders, Back · 3D demoShoulders downEasier: Prone Y-T-W raisesHarder: Tuck back lever
  3. Scapular push-up (push-up plus)10 reps
    Beginner · Shoulders, Chest, Abs · 3D demoThen 1 lighter set of the cable pressEasier: Dumbbell shoulder-blade punchHarder: Push-up

Press, pulleys at chest height

Rest 90 s

  1. Standing cable chest press3 sets of 8 to 12
    Intermediate · Chest, Triceps, Shoulders · 3D demoStaggered stance, back to the stack; press forward and together until your arms are long. Stop 2 or 3 reps short of failureEasier: Barbell bench pressHarder: Bench press with bands

High to low and one arm, pulleys high

Rest 60 to 90 s

  1. Bent-forward cable crossover3 sets of 10 to 15
    Intermediate · Chest, Shoulders · 3D demoPulleys about level with the top of your head. Trunk upright or leaning only slightly; hands meet just below your chest and stop level with your body on the way back. Stop 2 or 3 reps short; the last set can end 0 to 2 shortEasier: Chest press machineHarder: Plyometric kettlebell crossover push-up
  2. One-arm cable crossover2 sets of 10 to 15 each arm
    Intermediate · Chest, Shoulders · 3D demoHands together low in front, then one arm at a time. Keep your trunk still, with no twisting. Stop 2 or 3 reps shortEasier: Machine chest fly (pec deck)Harder: Dumbbell fly

Low to high, pulleys low

Rest 60 to 90 s

  1. Low-to-high cable fly2 sets of 12 to 15
    Intermediate · Chest, Shoulders · 3D demoPulleys between knee and hip height. Stand tall; hands meet at about face height. The last set can end 0 to 2 reps shortEasier: Machine chest fly (pec deck)Harder: Dumbbell fly

Cool-down (optional)

  1. Doorway chest opener30 s each side
    Beginner · Chest, Shoulders · 3D demoFor comfortEasier: Elbows backHarder: Fish pose (Matsyasana)
  2. Cross-body shoulder stretch30 s each side
    Beginner · Shoulders, Back · 3D demoHarder: Sleeper stretch

Tips

  • In your first two weeks, do 2 sets of each and stop every set with 3 or 4 reps to spare.
  • The press and three fly angles give about 10 hard chest sets, the weekly figure our plans use; if you also bench press in the week, drop a set or two.
  • Stack numbers depend on the pulley ratio, so note the station with your weights. If the next plate is too big a jump, add reps first.
  • Never let the cables pull your hands behind your body, and step towards the pulleys before you let go of the handles at the end of a set.
  • Only one column, or the station is busy? Do the one-arm crossover at each height, and use the seated cable chest press for the press.
  • Breathe out as you press or sweep. With high blood pressure, keep the weights moderate and don't hold your breath.
  • Stop for chest pain, dizziness, unusual breathlessness or a racing or irregular heartbeat. A pop or tearing feeling at the front of the armpit or chest needs checking the same day, as our pec strain guide says.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the cable chest workout: one cable station, four angles take?

About 40 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: Cardio machine, A band, A cable machine, A wall. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for me?

It is written at intermediate level. 8 of its 9 moves have an easier option listed beside them; use them freely.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.