This Cable Chest Workout Targets Your Pecs, Shoulders,
and Triceps—And You Can Do It Anywhere
When you think
about strengthening your chest, free weights like dumbbells, barbells,
and kettlebells probably come to mind. But a cable chest workout is an
effective-yet-underrated way to smoke your upper half, and can be a great
addition to your upper-body strength training program along with those pec dumbbell workouts or
kettlebell circuits you may already have slotted in.
Cable workouts
are great routines to add to the mix because cables keep your muscles under
constant tension, as opposed to free weights which give your muscles breaks
from tension at certain parts of the moves, ACE-certified personal
trainer Sivan Fagan, owner of Strong
With Sivan in Baltimore, tells SELF. Cables also
limit momentum in your movements, which can translate to greater demands on
your muscles, she explains.
But chances are
you don’t have a cable machine set up at home, meaning you’d have to go to the
gym to get in a good cable chest workout. That’s where resistance bands come
in: Resistance bands work your muscles very similarly to how cables
do, and you can mimic a cable set-up by fixing the resistance bands to an
anchor point. Once you do this you can use resistance bands to target
your chest muscles (which include the two pectoral muscles, the bigger pec
major and smaller pec minor), as well as your triceps and the front of your
shoulders, just like a cable workout would.
Another plus of
resistance bands: They are portable and versatile,
making them a valuable tool for at-home training.
“I utilize bands
many, many times with my clients, especially because most of my clients don't
go to a gym anymore,” says Fagan.
What are the
benefits of strength training your chest?
You use your
chest muscles in lots of everyday life scenarios: Pretty much anytime you
perform a pushing motion—for example, steering a full cart of groceries or
heaving a box back onto a shelf—your chest muscles are at work. And the
stronger this muscle group is, the easier and more efficient your day-to-day
movements will feel. Plus, you also use your pectoral, shoulder, and triceps
muscles in lots of different pushing moves when you strength train, like push-ups, chest
presses, and overhead presses. (That’s why many complete chest workouts often
include triceps and shoulder
exercises too, since these muscles assist in many
chest-centric exercises.)
In general, it’s
important to have balance between those pushing muscles and your pulling
muscles (your back and biceps), as this can contribute to good posture and shoulder health,
says Fagan. And incorporating a cable chest workout into your routine—whether
it’s a circuit-style upper chest cable workout, a cable routine paired with
push-ups for lower chest, or a series of classic cable moves like the cable
crossover—can be one way to show your frontside upper body muscles the love
they deserve. Just make sure that you’re equally focused on those posterior
pulling muscles on the other days you work out!
How can you get in
a good cable chest workout at home with resistance bands?
Like we
mentioned, you don’t need an actual cable to reap the benefits of a cable
workout—you can simply affix a resistance band to an anchor point at home and
achieve similar results. Resistance bands work similarly to cables because they
help keep your muscles under constant tension and reduce momentum in your
movements. In the below chest
workout that Fagan created for SELF, we show exactly how you can
do classic cable moves with a resistance band instead.
Before we get
into the at-home chest workout details, there are a few general tips you should be aware of in
order to make the most of your resistance band chest workout. First, make sure
you always feel
tension in the band; this ensures your muscles are getting challenged to the
max. Second, focus on good form, says Fagan. Compared to a gym workout, where
machines can somewhat help you get into proper positioning, there’s more room
for error with resistance band-only moves, so pay close attention to your form
and make sure it’s on point.
Lastly, don’t
fret too much about the height of the anchor point, whether it’s above, below,
or exactly in line with your body, explains Fagan. For any specific move,
you’ll still work the same muscle groups no matter the height of the anchor;
it’s just there will be slight differences in which muscle fibers are targeted,
explains Fagan. For instance, a high anchor point for chest flies (similar to a
high cable fly) will target the upper fibers of the pec major, whereas a low
anchor point will target the lower fibers of the pec major. These differences
are small, and what’s most important is that you find an anchor point that’s
sturdy and secure. (Here’s more information on setting up an anchor point.)
Now, onto the
specific workout. Fagan suggests doing this three-move routine–which targets
all of your chest muscles, as well as your shoulders, triceps, and core—twice a week.
You’ll begin with an AMRAP set, in which you’ll challenge your chest muscles
with as many reps as possible with the push-up, and then go into a banded
superset to hone in even further on your chest while giving your triceps some
attention, too. You can do this routine as a finisher after another strength
workout, like one that targets your legs or back, for instance. Or, you can
perform it before or after cardio.
However you slot
this workout into your routine, make sure to warm-up first. (This is a great
upper-body warm-up you can try, whether you’re preparing for this cable
chest workout or a total-body
strength workout.) Then, once you start the
routine, make sure to focus on form and good mind-muscle connection. If you don’t feel your muscles working as you perform reps,
gently tap them; this can help activate them, Fagan explains.
Ready to
seriously strengthen your upper body at home with resistance bands? Keep
scrolling for an amazing, three-move routine that you’ll want to add to your
arsenal of good chest workouts.
The Workout
What you
need: A resistance band. The right level of
resistance will depend on your fitness level and other factors, but as a
general jumping off point, Fagan suggests starting with a medium strength band.
(Here’s more on how to choose the best resistance bands—and some great
options to try.)
Exercises
AMRAP Set
- Push-up
Superset
- Chest fly
- Triceps extension
Directions
- Start with the AMRAP set, which stands for
“as many reps as possible.” Do as many push-ups as you can with good form.
Rest 1–2 minutes, then repeat. Complete 3 rounds total.
- Then move onto the superset. Do each move
for 10–15 reps without resting in between moves. Rest for 1 minute, then
repeat. Complete 2 rounds total.
This compound movement works your chest muscles as
well as your front deltoids (shoulders), triceps, and core, says Fagan. Make it
easier by placing your hands on an elevated surface, like a step, bench, or counter.
The higher your hands, the easier it will be. As you perform reps, think about
continually bracing your core and make sure your spine stays in the same
alignment the entire time, says Fagan.
- Loop a resistance band onto something secure
behind you. Grab onto each side and hold your arms straight out in a T,
palms facing forward.
- Stand with one foot about a foot in front
of the other so your stance is staggered. Stand far enough forward that
there's tension in the band. This is the starting position.
- Slowly pull the band to bring the handles
to meet in front of your body, keeping your arms straight, with a slight
bend in the elbows.
- Then, slowly extend your arms back out to
the starting position. Be careful to not let the band spring back quickly.
Hold the starting position for a few seconds. That’s 1 rep.
- Do 10-15 reps.
The movement, an
iteration of the cable fly that uses a resistance band instead, takes the
triceps out of the equation and targets just your chest muscles, says Fagan.
Make sure you maintain tension and control when your arms are fully extended in
the T position; you should feel a stretch in your pec major here. As you bring
your arms towards each other, think about squeezing your chest muscles
together. Make it easier by using a lighter resistance band and/or by moving
closer to the anchor point.
- Loop a resistance band onto something
secure behind you. Grab hold of it with both hands and get into a
staggered stance with feet about hip-distance apart and one foot several
feet in front of the other. Your front knee should be slightly bent.
- Holding the band with both hands, raise
your arms overhead with your elbows bent and pointing toward the ceiling.
(It’s OK if your elbows are pointed forward slightly as shown; this is
easier on your shoulders.) Press your hands together so they are touching,
and pull your elbows in as close to your head as you can. This is the
starting position.
- Without moving your upper arms, straighten
your elbows and extend your arms and the band overhead. Keep your
shoulders down, your core tight, and your arms as close to your head as
possible.
- Pause for a second, and then slowly bend
your arms to return to the starting position. That’s 1 rep.
- Do 10–15 reps, making sure your spine
stays neutral the whole time and that movement only occurs at the elbow
joint.
This isolation
movement targets the triceps. Make sure you feel a slight stretch in the
triceps when your arms are bent and a contraction when your arms are straight;
this ensures there’s always tension on the muscle, explains Fagan. If this
movement hurts your shoulders, Fagan suggests trying banded tricep pushdowns instead.
Essentially, stand facing the anchor point and hold the resistance band with
both hands at chest level, then perform reps by pressing your arms down and
apart.
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