Do you want to maximize your chest gains using a cable machine? Well, then you’re in luck. While plenty of seasoned gym-goers focus on standard chest movements like bench presses, paying attention to your lower chest can actually elevate your physique and contribute to a more well-rounded upper body.
In this article, we’ll explore the best lower chest exercises that are known for their ability to isolate and train specific muscles and keep constant tension. So prepare to build a stronger, more defined upper body with these fantastic movements.
Table of Contents
The 6 Best Lower Chest Cable Exercises
- High to low cable fly
- Decline cable press
- Jackhammer pushdown
- Standing cable LC press
- Kneeling X press
- Decline cable dip
High to low cable fly
Benefits of high to low cable flyes
- Targets the lower pecs
- Easy on your shoulder muscles
- Constant tension
Targets the lower pecs
High to low cable flyes primarily focus on the lower portion of your pectoral muscles (pecs). By using cables, you can maintain tension throughout the entire range of motion and effectively engage and stimulate your lower chest muscles.
This targeted activation will also help you develop a more well-rounded appearance since it complements other exercises that focus on the torso and upper chest. In turn, you can create a comprehensive set of lower chest workouts to train your entire upper body.
Easy on your shoulder muscles
Compared to pressing exercises like bench press variations, cable flyes place much less stress on your shoulder muscles and joints. So, if you experience discomfort or have a history of shoulder injuries, this exercise may be the perfect choice.
Additionally, the controlled movement and adjustable cable resistance allow for a more natural range of motion to reduce the risk of strain.
Constant tension
Unlike some free-weight lower chest exercises where tension tends to decrease at certain points in the movement, a cable machine provides consistent tension. With constant resistance, you can effectively activate the lower chest muscles and their growth by keeping them under stress for longer. In turn, this promotes hypertrophy and strength gains.
How to perform high to low cable flyes
- Adjust the cable machine to the highest setting and attach handles to the pulleys.
- Stand facing away from the machine and grab the handles with your palms facing forward.
- Lean your torso forward at your hips while also keeping your back straight. Keep your elbows slightly bent throughout the entire exercise.
- Start with your arms out to the sides at shoulder height – this is the starting position
- Breathe out and push your hands together in front of your body in a hugging motion, squeezing your chest muscles. The movement should end in front of your waist.
- Inhale as you slowly move your arms back to the starting position.
Here is a fantastic video teaching you exactly how to perform high to low cable flyes while maintaining the proper form:
How to program high to low cable flyes
To effectively integrate high to low cable flyes into your workout routine, you’ll need to consider several factors. Firstly, you need to determine the weekly sets you’ll allocate for the targeted muscle group (in this case, the lower chest muscles). These typically range from 6 to 30 sets per week.
Next, you should tailor your rep ranges to suit your training goals and preferences and distribute them according to the number of sets you want to do. For heavier loads (25%), aim for 5 to 10 reps per set, while moderate loads (50%) should be in the range of 10 to 20 reps. Additionally, lighter loads (25%) should include more reps – around 20 to 30.
Decline cable press
Benefits of the decline cable press
- Targeted muscle activation
- Safer for joints
- Maximal pump and muscle activation
Targeted muscle activation
The decline cable press targets your lower chest, but it also engages your triceps and anterior deltoids. Generally, the angle of the decline bench puts more emphasis on the lower pectoral muscles, which helps to develop thickness and definition in this area.
By using cables for more efficient resistance, you can maintain the tension on these muscles throughout the entire exercise. In turn, this leads to better muscle activation and stimulation.
Safer for joints
By using a cable machine for your lower chest cable workout, you’re placing less stress on your shoulder joints and rotator cuff muscles. This is because the machine’s resistance provides a more controlled movement pattern, which reduces your risk of putting excessive strain on the shoulders. Plus, the angle of the bench allows for a more biomechanically efficient pressing motion.
Maximal pump and muscle activation
Because of the intense resistance and the decline of the bench, you’re getting maximal pump and activation in your chest, triceps, and shoulder muscles. As a result, there is better blood flow to the tissues in the area, enhanced nutrient delivery, and improved use of the muscle fibers. Over time, this contributes to more muscle growth and strength gains.
How to perform the decline cable press
- Adjust the pulley to the highest setting and stand facing away from the cable machine.
- Hold the handles with your palms facing up and bring them forward to your lower chest. Hold your elbows at a 90-degree angle.
- Take a few steps forward to take the weight’s tension while engaging your core and keeping your head up.
- Exhale and push your elbows downward, making sure that your palms face the floor (not the direction you’re pushing in).
- Once your hands meet in front of your waist, squeeze and hold the movement before slowly releasing the cables back to the starting position.
This is one of the easiest lower chest exercises to master, making it great for beginners. You can watch a full tutorial of the movement here:
How to program the decline cable press
Decline cable presses can be incredibly helpful in sculpting your lower chest muscles, but they need to be added to your workout regime in the right way to take full advantage of their benefits. To do this, you can use the following guidelines:
- Weekly sets: 6 to 30, depending on your existing workout schedule
- Lighter weight loads (25%): 20 to 30 reps per set
- Moderate weight loads (50%): 10 to 20 reps per set
- Heavier weight loads (25%): 5 to 10 reps per set
Jackhammer pushdown
Benefits of the jackhammer pushdown
- Activates various muscle groups
- Better mind-muscle connection
- Good for beginners
Activates various muscle groups
Jackhammer pushdowns are ideal for beginners or anyone who wants a full upper-body workout without needing to do several different exercises. In addition to working the lower chest muscles, these cable movements also target the triceps (both the long and short heads), core, upper back, and shoulder muscles. This makes it almost as effective as some compound chest exercises!
Better mind-muscle connection
When you use a cable machine for jackhammer pushdowns, it allows for more freedom of movement and a bigger range of motion compared to other pushdown variations. This can help to establish a better mind-muscle connection, which means you can purposefully engage these muscles as you work out.
Good for beginners
Jackhammer pushdowns on a cable machine offer adjustable resistance so you can easily modify the weight to suit your current strength level and your overall training goals. As a result, this exercise can be used by people of different fitness levels, from total beginners to experienced lifters.
How to perform a jackhammer pushdown
- Attach a straight bar to the cable machine and adjust it to the highest setting.
- Stand facing the machine with your feet shoulder-width apart and your knees at a slight bend.
- Grab the bar with an overhand grip and make sure your elbows are bent at your sides.
- Breathe out as you push the bar straight down until your arms are fully extended
- Breathe in slowly while you let the bar go back to the starting position, maintaining control throughout the range of motion
In this video of lower chest workouts, you’ll get the perfect example of a well-executed jackhammer pushdown:
How to program a jackhammer pushdown
When you want to include exercises on gym machines for your chest (like the cable machine), you need to be aware of how to program it for the best results. Of course, this starts by distributing your weekly sets (between 6 and 30 for lower chest exercises) between light, medium, and heavy loads.
Light loads should get 25% of the weekly sets and should include 20 to 30 reps per set. This is also true for heavier loads in terms of percentage, but they should only include 5 to 10 reps per set for safety. Moderate loads should make up 50% of your weekly sets, with 10 to 20 reps per set.
Standing cable LC press
Benefits of the standing cable LC press
- Increased range of motion
- Engages your core
- Good for muscle-building drop sets
Increased range of motion
The standing cable LC (Leverage Chest) press is a great way to stretch and activate your upper chest and lower chest muscles. This is because it has a more fluid and adjustable resistance so you can move through the full range of motion without the limitations that are usually placed on you by a fixed path of movement.
Engages your core
During the standing LC press, you need to stand with your feet apart, which engages your core muscles and helps to stabilize you. As you press the weight away from your body, you’ll need to squeeze your core to maintain your posture and stop from toppling over or moving too much. In turn, this reduces your risk of injury and works more of your upper body for a more comprehensive exercise.
Good for muscle-building drop sets
Drop sets involve doing a series of sets with decreasing weight or an increasing number of sets until you reach muscular fatigue. Because cable machines are easily adjustable, you can quickly change the weight during your workout without needing to change equipment.
Standing LC presses lend themselves well to drop sets, which allows you to perform high-intensity sets with heavier weights followed by lighter sets with higher reps to fully fatigue your chest muscles. As a result, you’ll gain more muscle development and endurance.
How to perform the standing cable LC press
- Stand with your back facing the cable machine and connect a single handle attachment.
- Grab the handle in one hand and keep your feet shoulder-width apart to maintain your stability.
- Start with the handle at shoulder height, slightly away from your body, and press the handle forward and down, emphasizing the movement of your elbow.
- Make sure that your elbow goes low and rides high on the way back, making contact with your upper chest at the top of the movement.
- As you move back toward the starting position, twist gently to open up your chest and allow your shoulder to move into an external rotation.
- Repeat with the other arm.
Athlean has an incredibly informative video on this and other lower chest exercises. You can find a visual demonstration of the standing cable LC press here:
How to program the standing cable LC press
Since standing cable LC presses are good for drop sets, it’s particularly important to know how to program them into your chest workouts. However, you also need to remember that since this is a unilateral exercise, it only works one arm at a time. So you will need to incorporate this exercise for both arms.
Here is an easy guide on how to include standing LC presses into your weekly regime:
- Weekly sets: 6 to 30, depending on your existing workout schedule
- Lighter weight loads (25%): 20 to 30 reps per set
- Moderate weight loads (50%): 10 to 20 reps per set
- Heavier weight loads (25%): 5 to 10 reps per set
Kneeling X press
Benefits of the kneeling X press
- Better mind-muscle connection
- Increased adduction
- Deep stretch
Better mind-muscle connection
The kneeling X press exercise requires a lot of concentration and coordination to perform it properly. By pressing the handles across your lower chest in an ‘X’ motion, you’re engaging your chest muscles and your core to stabilize your body throughout the movement. In turn, this boosts the mind-muscle connection, which is essential for maximizing activation and growth over time.
Increased adduction
Adduction refers to your ability to bring your arms towards the midline of your body. The X-shaped pressing motion of this exercise emphasizes adduction in your arms, which also activates the inner portion of your chest muscles (pectoralis major).
Deep stretch
The kneeling X press allows for a deep stretch of the chest muscles at the bottom of the movement. As you bring the cable handles across your body, you’ll feel a stretch in this area (particularly in the outer portion of the chest).
When this happens, it can improve your flexibility and range of motion in your upper body.
How to perform the kneeling X press
- Kneel next to a cable machine, making sure it’s adjusted to the highest setting.
- Attach two handles and grab one with each hand, palms facing the floor (overhand grip).
- Start with the handles at chest level and lean slightly forward for stability and to engage your lower chest muscles.
- Push the handles down and inwards, moving your arms across your chest to form an ‘X’ shape.
- Gently release the position and maintain good control of the cable, stopping when it’s at chest level again.
To ensure you’re getting the most out of this exercise, you can perfect it using this video as a guide:
How to program the kneeling X press
Kneeling X presses can be done with a combination of light, moderate, and heavier weight loads. Lighter weight loads (up to 7 sets per week) should include 20 to 30 reps each, while heavy loads (up to 7 sets per week) should be limited to 5 to 10 reps per set.
You should ideally focus on moderate weight loads, though, and they should make up 50% of your weekly lower chest cable exercises every week. This means you can do up to 16 sets every week with an average of 10 to 20 reps per set.
Decline cable dip
Benefits of decline cable dips
- Targeted development
- Constant muscle tension
- Even load distribution
Targeted development
Decline cable dips place a lot of emphasis on the lower chest muscles because of the angle of the bench. This helps to isolate and develop the lower portion of the pectoral muscles for a well-defined and stronger chest.
As a bonus, the triceps are also actively engaged during the dipping motion, adding to the benefits of this comprehensive exercise.
Constant muscle tension
Decline cable dips are great for maintaining tension in the lower chest region throughout the entire range of motion. They also place a good amount of resistance on the triceps and deltoids from the bottom to the top of the movement.
Even load distribution
Unlike traditional dips (on parallel bars) that use your bodyweight resistance as the primary weight load, decline cable dips offer adjustable resistance. This means you can tweak the weight to match your preferences and strength level.
Additionally, using cable machines ensures equal load distribution between the arms, which can prevent muscular imbalances.
How to perform decline cable dips
- Begin by lying on a decline bench and connecting the handle attachments.
- Slide forward on the bench until you’re in a position to grab the handles.
- Keep your elbows up high and start to press, moving your hands along the line of your body.
- Focus on bringing your hands together at the bottom of the movement, meeting above your pelvis.
- Be careful to control your movement as you release the position, stopping when your elbows are at a 90-degree angle.
For an effective lower chest cable workout, you’ll want to ensure you’re maintaining your form throughout the entire range of motion. You can use this video as a visual representation of how to correctly perform decline cable dips:
How to program decline cable dips
Programming decline cable dips is incredibly simple and works on a 25-50-25 distribution. Dips with lighter and heavier weights should each take up 25% of your weekly sets, while moderate sets should take up 50%. You can also decrease the number of reps per set as you increase the weight. For example:
- Light weight: 20 to 30 reps per set
- Moderate weights: 10 to 20 reps per set
- Heavy weights: 5 to 10 reps per set
How To Train The Lower Chest
By following certain tips, tricks, and suggestions, you can train your lower chest more efficiently for hypertrophy. Some of our top training hacks and rules of thumb include:
- Choose your exercises carefully: Some workouts are better than others, but picking the best lower chest exercises can help to get you toward your goals quicker. With our list, you’ll be on your way to your perfect body in no time.
- Keep your rep range in mind: Aim for a moderate to high rep range between 10 and 20 reps per set (depending on the weight load). This is ideal for promoting muscle growth and hypertrophy in the lower chest.
- Stay consistent with your training frequency: Remember to train your lower chest at least 2 to 3 times a week for a more well-defined lower chest.
- Progressive overload: Gradually increase the resistance or intensity of the exercises over time to continuously challenge your muscles and encourage growth.
- Don’t forget rest and recovery: Allow yourself some time for rest and recovery, with at least 1 to 2 rest days per week. You should also rest between sets, taking around a 1-minute break before starting your next one.
Lower Chest Anatomy
The anatomy of the lower chest primarily involves the pectoralis major muscle, specifically in the bottom portion. The pectoral muscles are large, fan-shaped muscles that cover most of the chest area and start at the clavicle (collarbone), sternum (middle of the chest), and ribs and end at the humerus, which is the upper arm bone.
The lower half of the pectoralis major is different from the upper chest muscles and deltoids since they play different roles in how the arm moves. The lower half is responsible for shoulder adduction and internal rotation, while the upper portion is important for shoulder flexion.
Cable Lower Chest Exercises FAQs
How often should you train your lower chest?
The amount of lower chest training you do depends on your training program, goals, and fitness levels. Typically, training the area 1 to 2 times a week is ideal for slowly growing the muscles. However, if you want slightly faster results or want to get used to working your chest out, you can increase this to around 3 times a week. Either way, you should aim for between 6 to 30 sets every week.
At what intensity should the lower chest be trained?
Unlike other muscle groups, the lower chest can be trained at different intensity levels for effective muscle growth. You should try to incorporate a combination of light, moderate, and heavy weight loads into your routine and then adjust the intensity of your workout based on your fitness goals.
Remember, use heavy weights for lower reps (strength), moderate weights for average rep ranges (hypertrophy), and lighter weights for higher reps (endurance).
What rep range should be used for training the chest?
The rep range for chest development depends on the weight you’re using. Typically, you can gauge what the range should be depending on the load you’re training with – light, medium, or heavy loads.
Here is the recommended rep range for these three categories of weight loads:
- Light: 20 to 30 reps per set
- Moderate/medium: 10 to 20 reps per set
- Heavy: 5 to 10 per set
What types of exercises train the chest?
There are several different exercises that you can use to train your lower chest, with most of them using pushing or pressing movements for more efficient chest development. Some of the most common exercises include bench presses (such as a flat, decline, or incline bench press), chest flyes, push-ups, chest dips, and machine chest presses.
By incorporating different types of exercises in your workout, you can create a fantastic and comprehensive regime and build muscle mass more quickly.
