We all want that well-defined, powerful-looking chest. However, many people struggle with developing their lower chest muscles. That is where lower chest cable exercises will be useful.
When I first started exercising, my favorite exercise was the bench press. Yes, it’s a good exercise, but I realized I wasn’t working out my whole chest, especially the lower part. That’s when I discovered the magic of cable exercises.
Here, we discuss the best exercises, how to do them, and pro tips.
- Benefits of the Lower Cable Chest Exercises
- Best Lower Chest Cable Workouts
- 1. High Cable Fly (High to Low Cable Fly)
- 2. Cable Decline Press
- 3. Decline Cable Fly
- 4. Cable Crossover
- 5. Cable Pullover
- Lower Chest Workout Routines
- 1. Beginner Workout Routine
- 2. Intermediate
- 3. Advanced
- People also ask
- How can I target my lower chest with a cable?
- What cable exercises hit the lower chest?
- How Often Should You Work Lower Chest?
- Does high to low work the lower chest?
- What cable flys work the lower chest?
- Takeaway
- BEST CABLE CHEST WORKOUT TO BUILD MASSIVE CHEST
Benefits of the Lower Cable Chest Exercises
- Cable chest exercises are a great alternative for people who experience discomfort in their joints during the bench press. With proper shoulder-blade stability, the cable changes the angle of the movement enough to limit the potential stress on the joints.
- They are more evenly distributed, and the load on your chest muscles is more constant throughout the range of motion.
- The cable setup gives your muscles almost uninterrupted time under tension and a huge pump — each of which can help optimize muscle growth.
Know More: 14 Best Cable Chest Exercises and Workout Routine
Best Lower Chest Cable Workouts
Here is the list of the best lower chest cable exercises, which help train the chest at various angles, strengthen it, and build a well-developed chest.
1. High Cable Fly (High to Low Cable Fly)
The high-to-low cable fly, a variation of the chest fly, is a great exercise for targeting the lower portion of your chest.
This exercise is highly specialized in isolating the pectoral muscles. Unlike compound exercises such as bench presses, which target the chest, triceps and shoulders, the High Cable Chest Fly solely targets the chest.
The cable provides constant tension and maximum muscle activation throughout the movement, promoting muscle growth and strength.
How To Do High Cable Fly
- Attach the D-shaped handles to the high pulleys on the cable machine. Ideally, they should be at head height or slightly above.
- Stand in the center of the cable machine with your feet shoulder-width apart.
- Grasp the handles with an overhand grip and step forward to create tension in the cables.
- For balance, you can either place one foot slightly in front of the other in a staggered stance or keep your feet parallel and shoulder-width apart.
- Keep your arms straight and sweep the handles down and in front of your body.
- Pause momentarily at the bottom of the movement, then slowly return to the starting position.
- Repeat the 3–4 sets of 10–15 repetitions
Tip
- Ensure you maintain some tension in your abs, and don’t allow your lower back to arch excessively.
- Use a controlled motion on both the concentric and eccentric parts of the movement. No jerky momentum.
- Go through a full range of motion for maximum chest muscle activation.
2. Cable Decline Press
The decline cable chest press is a variation of the decline bench press. It is a great compound exercise for your chest, shoulders, and triceps. It mainly works the lower pec muscles.
The cable pulleys allow for a wider range of motion and a deeper stretch of the chest muscles.
Research indicates that the correct angle for the decline bench press should be 15–30 degrees, declining from flat to target the lower chest. Most standard decline benches offer adjustable angles in this range.
How To Do
- Set a Decline bench at a 30-degree angle. Lie on the bench with your feet flat on the foot pad or the roller.
- Lift your arms straight up from your shoulders and hold the cable handle directly over your chest.
- Once in position, slowly press and extend your arms straight out until you feel the tension in your chest, and hold for a count.
- Bring your arms back toward the mid-line of your body, focusing on using your lower pecs muscles to draw them back together.
Tips
- Setting the bench at about 15–30 degrees is best for the decline barbell press.
- Keep the tension on your lower chest as you press the weight up.
- Ensure you maintain some tension in your abs and don’t allow your lower back to arch excessively.
3. Decline Cable Fly
If you want to add serious definition and size to your chest, this decline cable fly is a must-try.
The decline angle more directly targets the lower portion of your pecs. Plus, the constant tension from the cables ensures your muscles work throughout the entire range of motion.
You will be hooked on this move once you feel that deep stretch and intense contraction.
How To Do
- Set a Decline bench at a 30-degree angle. Lie on the bench with your feet flat on the foot pad or the roller.
- Lift your arms straight up from your shoulders and hold the cable handle directly over your chest.
- Slowly lower your arms to your sides until your wrists reach about shoulder level or slightly above.
- Bring your arms back to the middle of your body and use your lower pec muscles to bring them back together.
Tips
- Don’t rush this exercise. Take your time, focus on the squeeze, and really feel those lower chest fibers working.
- Vary the position of the bench to hit different angles of the lower chest.
- Hold and contract the chest muscles when hands are together.
4. Cable Crossover
If you’re looking for straightforward machine chest exercises to add to your routine, cable crossover is a great staple exercise to get you started. It provides constant tension, helping you 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.
How To Do
- In a standing position, grab and hold the handles of the overhead pulleys on both sides.
- Bend your arms forward to feel a good stretch in your chest muscles.
- Now, with your arms slightly bent at the elbows, try to get a good chest contraction.
- Keeping your core engaged, pull both handles down and across your body. In this fully contracted position, squeeze your chest muscles.
- Slowly reverse to the start position, keeping your elbows bent throughout.
Tip
- When you’re relaxing, breathe in; when you’re contracting, breathe out. Keep your head up at all times.
- At the end of the movement, try to squeeze your chest.
- Slowly reverse to the start position, keeping your elbows bent throughout.
5. Cable Pullover
This underrated gem is like a secret weapon for your chest, especially the lower part, and it even hits those hard-to-reach serratus muscles.
Most chest exercises involve pushing or squeezing the arms together. The pullover involves pulling, hitting your chest from a different angle and activating fibers that other exercises miss.
It is the best exercise to build a strong rib cage and build serratus anterior muscle to build a complete chest and back.
How To Do
- 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.
Tips
- Stretching as far as possible helps the rib cage expand the most.
- Do not use momentum, and proceed at a slow pace.
Know More: Lower Chest Dumbbell Exercises to Build Muscle & Definition
Lower Chest Workout Routines
1. Beginner Workout Routine
If you’re new to lifting weights, don’t worry. This beginner-friendly chest workout routine is a great place to start.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Incline Push-Ups | 4 | 8-12 | 60-90 sec |
| Decline Dumbbell Press | 4 | 8-10 | 60-90 sec |
| Cable Fly | 3 | 8-10 | 60-90 sec |
2. Intermediate
If you are an intermediate level or have outgrown the beginner routine, try the intermediate chest workout routine below.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Dumbbell Bench Press | 4 | 8-10 | 60-90 sec |
| Decline Barbell Press | 4 | 8-12 | 60-90 sec |
| High Pulley Crossover | 3 | 8-10 | 60 sec |
| Decline cable fly | 3 | 12-15 | 60 sec |
3. Advanced
If you are an advanced-level athlete or have already completed the beginner and intermediate chest workouts, try the advanced routine. Here, you’ll challenge your balance, stability, and strength more.
| Exercise | Sets | Reps | Rest |
|---|---|---|---|
| Decline Press | 4 | 8-10 | 60-90 sec |
| Machine Fly | 4 | 8-12 | 60 sec |
| Decline Cable Fly | 3-4 | 8-10 | 45-60 sec |
| Smith Machine Press | 3 | 12-15 | 45-60 sec |
| Incline Push-Ups | 3 | 15-20 | 60 sec |
People also ask
How can I target my lower chest with a cable?
To isolate the lower chest (sternal) requires you to change the angle of your press to emphasize this neglected part of the chest. You do this by either performing exercises on a decline bench or leaning forward with traditional exercises like high cable fly.
Cable machines offer a wide range of exercise options depending on the position of the pulleys. Setting the pulleys higher emphasizes the lower chest, while setting them lower emphasizes the upper chest.
What cable exercises hit the lower chest?
You can do several excellent exercises with a cable that will hit your lower chest. The decline cable bench presses are one of the best lower chest exercises. You could also add decline cable fly, and cable crossover.
How Often Should You Work Lower Chest?
You should train your lower chest 1 to 2 times per week to build mass and strength. If your goal is muscle hypertrophy, then you should do 8–12 repetitions per set, and if you’re looking to tone your muscles, then 1–3 sets of 12–16 repetitions should be sufficient.
Does high to low work the lower chest?
Yes, high to low cable fly is a great exercise to target the lower portion of your chest.
The high-to-low cable fly works the lower chest, and the low-to-high cable fly works the upper chest.
(Note: The high cable fly works the lower chest, and the low cable fly works the upper chest)
What cable flys work the lower chest?
There are many variations of cable fly, such as high to low cable fly, decline cable fly, and high unilateral cable fly, which work the lower chest.
Takeaway
The cable exercises provided in this article will provide a complete workout for your lower chest. This is the best cable chest exercise for anyone interested in building body strength and gaining muscle on the lower chest.
Let us know your favorite cable exercise in the comment section below!
Thanks for reading.
Stay Fit, Live a Happy and Healthy Life
BEST CABLE CHEST WORKOUT TO BUILD MASSIVE CHEST
Manish brings over 10 years of hands-on experience in weight lifting and fat loss to fitness coaching. He specializes in gym-based training and has a lot of knowledge about exercise, lifting technique, biomechanics, and more.
Through “Fit Life Regime,” he generously shares the insights he’s gained over a decade in the field. His goal is to equip others with the knowledge to start their own fitness journey.