If free weight pressing hasn’t filled out your upper chest the way you hoped, you’re not the only one. The flat and incline bench are great for overall mass, but they aren’t the sharpest tools for loading the clavicular fibers up top.
That’s where cables earn their keep. A cable holds tension on the muscle through the whole rep instead of dropping off at the bottom the way a dumbbell does, and the adjustable pulleys let you attack the upper pecs from angles a barbell can’t reach. They’re also easier on the shoulders than heavy overhead work.
Below are the five cable exercises I’d actually program for the upper chest. For each one I’ll cover why it works, how to perform it, and a video so you can see it in action. If you train the bottom of your chest too, pair these with our picks for the lower chest cable exercises, and our guide to the best cable upper body exercises covers the rest of your pressing and pulling.
Table of Contents
- 1 The 5 Best Upper Chest Cable Exercises
- 2 Cable Machine Benefits For The Upper Chest
- 3 Anatomy Of The Upper Chest
- 4 FAQs About Upper Chest Cable Machine Exercises
- 5 Key Takeaways
- 6 Other Alternative Exercises
- 6.1 The 8 Best Decline Bench Press Alternatives
- 6.2 The 10 Best Plank Alternatives
- 6.3 The 9 Best Barbell Row Alternatives
- 6.4 The 9 Best Seated Cable Row Alternatives (2023)
- 6.5 The 10 Best Box Jump Alternatives
- 6.6 The 12 Best Pull-Up Alternatives
- 6.7 The 10 Best Bent Over Row Alternatives
- 6.8 The 10 Best Lat Pulldown Alternatives
- 6.9 The 9 Best T-Bar Row Alternatives
- 6.10 The 7 Best Deadlift Alternatives
- 6.11 The 10 Best Front Squat Alternatives
- 6.12 The 10 Best Dumbbell Pullover Alternatives
- 6.13 The 10 Best Overhead Press Alternatives
- 6.14 The 8 Best Hammer Curl Alternatives
- 6.15 The 9 Best Leg Press Alternatives
The 5 Best Upper Chest Cable Exercises
- Low cable crossover
- Incline cable chest press
- Dual cable UCV raise
- Upper chest upper cuts
- Lean back cable press
Let’s take a closer look at each one.
1. Low cable crossover
Benefits of the low cable crossover
The low cable crossover is my favorite of the bunch for isolating the upper chest fibers, and it comes down to the line of pull. The resistance runs from the bottom up, so as you bring your hands together the cable compresses the chest and that upward path lights up the clavicular fibers.
Keep the tension steady through the whole rep and you’ll feel the upper pecs working the entire time, which is what builds that more defined look over the weeks.
It’s a compound chest exercise, so your triceps and shoulders pitch in as secondary muscles and you build some overall upper-body strength along the way.
How to perform the low cable crossover
- Attach a handle to each side of the cable machine and set both pulleys to the lowest position.
- Stand in the center of the machine facing out, with your feet about shoulder-width apart.
- Keep a slight bend in your knees and take one step forward. Hold a straight back and lean forward at the waist.
- Your hands should now be below your hips and at your sides.
- Keeping your arms slightly bent, pull your hands up toward the midline of your body.
- Hold for a beat at the top, then slowly release the tension and return to the start.
Here’s a video demo of the low cable crossover.
2. Incline cable chest press
Benefits of the incline cable chest press
The incline cable chest press goes straight at the upper portion of the pecs, with the anterior delts helping out. It’s the heaviest loader on this list, so if your goal is upper-chest mass, this is the one I’d build the session around.
You get a long range of motion, which is good for growth, and because the cables stabilize the load you can press fairly heavy without spending energy fighting the weight the way you would on a free-weight incline.
How to perform the incline cable chest press
- Set an adjustable bench between two low cable pulleys at a 30 to 45-degree incline.
- Sit down on the bench and take hold of both handles.
- Lie back and put a slight arch in your back.
- Contract your chest and press the handles up until your arms are straight. Exhale as you press.
- Lower your arms slowly until you feel a slight stretch in your chest. Inhale as you lower.
This video gives a good demonstration of the incline cable chest press in action.
3. Dual cable UCV raise
Benefits of the dual cable UCV raise
The dual cable UCV raise targets the upper chest with a combined outward-and-upward path that digs right into the clavicular head. If your upper pecs are the lagging part of your chest, this is the most direct hit on this list.
It’s a strong contraction and it’s highly adjustable, so you can shift the cables to bias different parts of the upper chest and even out how your torso looks up top.
How to perform the dual cable UCV raise
- Lie flat on an adjustable bench in front of the cable crossover station.
- Tuck your shoulder blades under and set your arms at your sides, slightly away from your body.
- Set the cables low to the ground.
- Keeping your elbows slightly bent, pull the cables up and over your head, drawing them toward each other so your hands cross above your head at the finish.
- Slowly return your arms to the starting position.
This video walks you through the dual cable UCV raise.
4. Upper chest upper cuts
Benefits of upper chest upper cuts
Upper chest upper cuts hit the same clavicular fibers as the UCV raise, one arm at a time. Working single-arm lets you pour everything into one side and clean up any left-to-right imbalance, and the upper pecs contract hard at the top of every rep.
You only need one adjustable pulley to run them, which makes this the easiest option to set up if you’re working with a single cable at home.
How to perform upper chest upper cuts
- Sit on the end of an adjustable bench.
- Set a weight you can control for the reps you’re after.
- Set the cable to the lowest position.
- Hold the handle with your elbow tucked at the side of your hip.
- Pull the cable up until your elbow is in front of your chest.
- Lower your elbow back to the starting position.
- Repeat on the other arm.
This video guides you through upper chest upper cuts.
5. Lean back cable press
Benefits of the lean back cable press
The lean back cable press loads the upper chest by making you resist forward as you press up and back. Leaning back changes the angle so the clavicular head takes the tension instead of your front delts.
It keeps the load off your shoulders better than an overhead press does, so it’s a smart pick if your shoulders flare up on heavy pressing.
How to perform the lean back cable press
- Sit on the end of an adjustable bench close to the machine.
- Lean back slightly, around 20 to 30 degrees.
- Grab the cable handles and bend your elbows so your fists sit in front of your chest.
- Extend your arms up above your head and hold for a moment.
- Lower your elbows back to the starting position.
Watch this video to see the lean back cable press done right.
Cable Machine Benefits For The Upper Chest
Cables earn a spot in your chest training for a handful of reasons worth spelling out.
Versatility
One cable station covers a lot of ground. Change the pulley height and direction and you can hit the upper chest from angles a fixed bar never will, which is why they’re some of the best gym machines for chest.
High cable presses bias the upper pecs and low flies bias the lower pecs, and if you want the whole chest at once you can work in the mid-range.
Muscle isolation
Cables are good at isolating the upper chest, which is exactly what you want when you’re trying to build and strengthen the pectoralis major without other muscles taking over.
Run single-arm versions and you can train each pec on its own to iron out imbalances and spread your chest strength evenly side to side.
Constant tension
A cable holds tension on the upper pecs through the entire rep. That’s an edge over barbells and dumbbells, where the load peaks at one point in the range and falls off everywhere else.
Increased safety
Cable work is generally easier on the shoulders than overhead pressing with free weights. With free weights you have to stabilize the load through the whole movement, and that puts real stress on the shoulder joint, especially overhead.
The pulley system does some of that stabilizing for you, so your shoulders take less direct force. The movement path stays controlled too, which cuts the risk of a sudden jerk or imbalance straining the joint. If you’ve got cranky shoulders, that makes cables an easy call.
Full range of motion
The pulley setup lets your hands travel further than a barbell or dumbbell allows, so you get a wider range of motion at the top of the press and the upper pec fibers stretch and stimulate more fully.
You get a deeper stretch at the start of the rep and a fuller squeeze at peak contraction, and both ends of that range are where growth happens.
Anatomy Of The Upper Chest
The dominant muscle in the upper chest is the pectoralis major. It’s fan-shaped, running from your armpit up to the collarbone and down both sides of the chest, with each side meeting at the breastbone.
The clavicular head sits at the top of the pec major, just below the collarbone. It’s the part you’re chasing with everything on this list, and it drives a big share of the strength and stability in the shoulder.
These muscles move your arms through adduction, flexion, and internal rotation of the humerus, and they help stabilize the scapula. They fire any time you push or pull with your arms, so building them carries over to plenty of everyday tasks and helps you hold better posture.
FAQs About Upper Chest Cable Machine Exercises
What are some other popular cable machine chest exercises?
There are plenty more cable options that work the upper chest, like the cable chest fly, the high cable fly, and the single-arm cable crossover high to low.
Rotate through a few different cable chest exercises to keep imbalances from creeping in and build your strength evenly. Don’t forget to work in bodyweight pressing like dips and push-ups for a well-rounded chest.
How often should I perform these exercises for the best results?
It depends on your training experience. Here’s a rough starting point.
- Beginner: 2 to 3 times per week, with at least 48 hours of rest between sessions so your chest recovers.
- Intermediate: 3 to 4 times per week, with 24 to 48 hours of rest between sessions.
- Advanced: 4 to 5 times per week, with 24 to 36 hours of rest depending on your volume and intensity.
Adjust from there based on how your shoulders and chest feel. If you’re recovering well, add a session; if you’re beat up, pull one.
What are some common mistakes to avoid when doing these exercises?
A few mistakes show up again and again on cable chest work.
- Poor grip: A grip that’s too wide or too narrow can strain your shoulders and wrists. Use a hand position that feels comfortable.
- Using momentum: Swinging your body to move the weight cheats the muscle you’re trying to train and invites injury. Drive the rep with your chest under control.
- Rounding your back: Hunching your shoulders or rounding your back loads the spine. Keep your back flat and your core braced through every rep.
Key Takeaways
If you only take a couple of these to the gym, here’s how I’d pick. For the most upper-chest mass, the incline cable chest press lets you load the heaviest through the longest range. For zeroing in on the clavicular fibers up top, the low cable crossover and the dual cable UCV raise put tension exactly where you want it. And if you’re working with a single adjustable pulley at home, upper chest upper cuts need the least setup while still hitting the upper pecs one arm at a time. Rotate two or three based on your gear and what your shoulders tolerate.
Other Alternative Exercises
If you enjoyed this post, check out our other roundups of the best alternatives for other exercises.
