Have you not noticed that free weight exercises aren’t delivering the strength and definition in your upper chest that you’re looking for? Well, you’re not alone.
Free weight exercises can only achieve a fairly limited range of motion and aren’t great for muscle isolation. To get the results you’re after, you should try cable exercises.
We’ve tested them endlessly in our quest to create a list of the 5 best cable exercises for the upper chest – and here it is!
We’re going to guide you through the benefits of each one, show you how to do it, and give you some helpful information on the anatomy of the upper chest muscles.
Table of Contents
The 5 Best Cable Exercises For Upper Chest
- Low cable crossover
- Incline cable chest press
- Dual cable UCV raise
- Upper chest upper cuts
- Lean back cable press
OK, let’s take an in-depth look at each exercise.
1. Low cable crossover
Benefits of the low cable crossover
The low cable crossover is one of the best cable chest exercises for isolating the upper chest muscle fibers. This is because it creates push and compression from the bottom up.
The cable provides resistance as you bring your arms together which creates a force of compression that activates the muscles in your chest. That’s one of the reasons why performing this workout regularly can lead to a more defined chest.
This is a compound chest exercise, meaning the triceps and shoulders are also engaged as secondary muscles which help develop your overall upper body strength.
How to perform the low cable crossover
- Attach a handle to each side of the cable machine and put it on its lowest setting.
- Keep your feet in line with your shoulder blades and stand in the center of the machine, facing it.
- Keep a slight bend in your knees and take one step forward. As you do so, maintain 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.
- Briefly hold this position and then gradually release the tension until you return to the starting position.
Check out this video tutorial for a helpful example of how to perform a low cable crossover.
2. Incline cable chest press
Benefits of the incline cable chest press
The incline cable chest press is one of the best upper chest exercises for targeting the upper portion of the pectoral muscles. It also works the anterior deltoids as secondary muscles.
It enables a long range of motion which helps with muscle growth. Plus, it’s a more stable exercise than other variations like the flat bench press or an incline bench press. This means you can use fairly heavy weights and spend less time worrying about stability issues.
How to perform the incline cable chest press
- First, the bench needs to be set up between two low cable pulleys. It should be at a 30 to 45-degree incline.
- Sit down on the bench and take hold of the two pulleys.
- Lie down and slightly arch your back.
- While contracting your chest, press the cable pulleys up until you’ve straightened your arms. As you do this, exhale.
- Bring your arms back down slowly until there’s a slight stretching feeling in your chest. Inhale as you do this.
This video provides 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 using a combination of outward and upward movement. Specifically, it engages the clavicular portion of the pecs.
As well as improving muscle isolation, this chest workout helps to achieve a more balanced look to the upper torso.
It involves a strong contraction of the chest but is also highly adjustable, and can be tweaked to target small areas of the chest.
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 place your arms at your sides, slightly away from your body.
- The cables need to be low to the ground so adjust them as necessary.
- Keeping your elbows slightly bent, pull the cables up over your head. As you do so, pull the cables towards each other so that your hands are crossed above your head when you finish.
- Slowly move your arms back to the starting position.
This video shows you exactly what you need to do!
4. Upper chest upper cuts
Benefits of upper chest upper cuts
Upper chest upper cuts also target the clavicular portion of the pecs. By isolating the muscles in the upper chest, this exercise allows for maximum engagement and muscle growth.
Like the dual cable UCV raise, the upper chest contracts strongly as a result of the movement patterns. This helps you develop your chest both aesthetically and in terms of strength.
How to perform upper chest upper cuts
- Sit on the end of an adjustable bench.
- Depending on your capabilities, adjust the weight appropriately.
- Set the cable to the lowest position.
- Hold the handle of the cable with your elbow at the side of your hip.
- Pull the cable up until your elbow is in front of your chest.
- Move your elbow back to its starting position.
- Repeat the process with your other arm.
This video guides you through the process of upper chest upper cuts.
5. Lean back cable press
Benefits of the lean back cable press
The lean back cable press effectively engages the upper chest by forcing you to resist and pull back, creating forward resistance.
It also isolates the upper pecs (clavicular head) by utilizing a pressing motion to place them under a high level of tension.
There is less stress placed on the shoulders than there is with other exercises like overhead presses which makes it a safer option if you have shoulder issues.
How to perform the lean back cable press
- Sit on the end of an adjustable bench close to the machine.
- Lean back slightly (about 20 to 30 degrees).
- Grab the cable handles and bend your elbows so that your fists are clenched in front of your chest.
- Extend your arms up above your head and hold them there for a moment.
- Lower your elbows back to the starting position.
Watch this video to see the steps you need to follow for a perfect lean back cable press.
Cable Machine Benefits For The Upper Chest
Cable chest exercises have plenty of benefits and there are many reasons why you should incorporate them into your workout routines. Some of the main benefits include:
Versatility
By using cable machines, you can perform many different types of exercises that target the upper chest from different angles, which is why they’re one of the best gym machines for chest. You do this by adjusting the pulley height and direction.
For example, you can target your upper pecs with high cable presses and your lower pecs with low flies. Or, if you want to target the whole of your upper chest at once, you can use mid-range exercises.
Muscle isolation
Cable chest exercises are very effective at isolating the muscles in the upper chest. This is ideal for building and strengthening the pectoralis major.
You can isolate each pec individually by using single-arm exercises which helps to get rid of imbalances and make sure your chest strength is spread evenly.
Constant tension
Cable machines maintain tension throughout the entire rep which maximizes engagement of the upper pecs. This can be more beneficial than barbell and dumbbell exercises where tension peaks at certain points.
Increased safety
Cable exercises are generally safer than overhead presses with free weights as they place less stress on the shoulders. But why is this the case?
Well, when you use free weights you need to stabilize the weights throughout the entire movement which places considerable stress on your shoulders. This is especially true when you perform overhead presses.
Cable machine pulley systems act as levers which means less direct force is required from your shoulders, leading to reduced stress on your joints.
They also provide more controlled movement paths than free weights. This reduces the risk of sudden imbalances or jerking movements that could strain your shoulders.
This makes them a great choice for people who suffer from shoulder issues or limitations. It also reduces the risk of injury.
Full range of motion
The cable pulley system means you can achieve a wider range of motion when you reach the top of the press. So, your upper pec muscle fibers are optimally stretched and stimulated.
When using free weights, you can only move your hand so far. This limits the stretch and peak contraction of the upper muscle fibers. However, due to the pulley system, a cable machine allows your hand to travel further back.
This results in a deeper stretch at the start of the movement. At peak contraction, it also means the fibers are fully squeezed and shortened for maximum engagement.
Anatomy Of The Upper Chest
In the upper chest, the most dominant muscle is the pectoralis major. It’s shaped like a fan and goes from your armpit up to the collarbone and then down both sides of the lower chest region, with each side connecting with the other at the breastbone.
It’s responsible for moving each joint in the shoulder in four different directions.
The clavicular head is located at the top of the pectoralis major, just below the collarbone. It’s vital for the strength and function of the pectoralis major and ensures stability and mobility in the shoulder.
These muscles move the arms in a wide range of motion, including adduction, flexion, and internal rotation of the humerus. They’re also used to elevate the depressing bones of the thorax and stabilize the scapula.
They’re activated during any activity where you use your arms to push or pull. So, strengthening them is important for many different daily activities. They also help to stabilize your upper body and assist in maintaining good posture.
FAQs About Upper Chest Cable Machine Exercises
What are some other popular cable machine chest exercises?
There are plenty of other popular cable machine exercises that work the upper chest, such as the cable chest fly, high cable fly, and single-arm cable crossover high to low.
You should incorporate as many different types of cable chest exercises into your workouts as possible. This helps to avoid imbalances and to build your strength evenly.
Plus, don’t forget to utilize other chest workouts like dips and push-ups for a fully rounded approach.
How often should I perform these exercises for the best results?
How often you perform these exercises should primarily be guided by your overall fitness level. As a general rule, follow these guidelines:
- Beginner: 2 to 3 times per week. Allow a minimum of 48 hours of rest in between each workout so your muscles can recover properly.
- Intermediate: 3 to 4 times per week. Allow between 24 and 48 hours of rest between each workout for optimal recovery.
- Advanced: 4 to 5 times per week. Depending on your training volume and intensity, allow between 24 and 36 hours for recovery.
It’s often best to consult a certified personal trainer to help you establish a workout schedule that matches your fitness levels and goals. This helps you avoid overexertion and helps you progress steadily.
What are some common mistakes to avoid when doing these exercises?
Some common mistakes to avoid when performing the exercises in this list include:
- Poor grip: You can strain your shoulders and wrists by using a grip that’s too wide or narrow. Always make sure the grip you use feels comfortable.
- Using momentum: If you use momentum or swing your body to lift the weight, you’re essentially cheating the targeted muscles and it can lead to injuries. Use your chest muscles to power controlled movements instead.
- Rounding your back: If you round your back or hunch your shoulders it adds additional strain to the spine. Keep your back straight and your core engaged when you perform these exercises.
