You don’t need a ton of equipment to grow your chest. One single cable machine can give you a full chest workout if you know how to use it right. While most people rush to bench presses and push-ups, the cable machine offers something different. It gives you constant tension. It also lets you hit the chest from angles you just can’t get with barbells or dumbbells.
If you train in a gym that has only one adjustable cable, don’t worry. That’s all you need. With good form and the right exercises, you can feel that deep chest pump from just five moves.
These five single cable chest exercises will challenge your pecs, improve your symmetry, and help you build a strong, defined upper body.
1. Single Arm Cable Chest Fly
This move targets the middle and inner chest. It’s great for creating that “chest line” look. And since you’re using one arm at a time, you’ll also fix muscle imbalances.
Start by placing the pulley at shoulder height. Grab the handle with your inside hand and step forward in a staggered stance. Your palm should face forward. Bring the cable across your body in a wide arc, like you’re hugging a big tree. Stop when your hand reaches in front of your chest. Squeeze and hold for a second. Then return slow and controlled.
Keep your elbow slightly bent. Don’t twist your torso. Let the chest do the work. Do all reps on one side, then switch.
This move hits your pecs from a standing position. It feels more natural and gives you more range than machines.
2. Low-to-High Single Cable Chest Fly
This version targets the upper chest. A lot of people struggle to grow this area. But this move helps hit it directly.
Set the cable to the lowest setting. Grab the handle with your inside hand and stand in a staggered stance. With your arm slightly bent, pull the cable up and across your body. Imagine drawing a diagonal line from your hip to your opposite shoulder. At the top, squeeze your chest tight. Then slowly lower the arm back down.
This move hits the clavicle area and gives that raised upper chest look. It also challenges your balance. Focus on form and tension, not speed.
If your upper chest is lagging, add this into your routine twice a week.
3. High-to-Low Single Cable Press
Here’s a variation that hits the lower chest. Instead of a fly, this is a press. That means more power and slightly more front delt involvement. But it still isolates the pecs well.
Set the pulley high above your head. Grab the handle and turn your body slightly away from the machine. Take a step forward. Now press the cable down and across your body like a diagonal punch. Stop when your arm is extended. Then return with control.
Keep your elbow close to your body. Don’t let it flare out. Focus on pushing through your chest. You’ll feel a strong contraction in your lower pec area.
This one works best with medium weight and 10 to 12 reps. Too heavy and your form will slip.
4. Single Arm Cable Press
This is the cable version of a dumbbell bench press. The key difference? Constant tension and single-sided focus.
Place the pulley at chest height. Grab the handle and step forward with your back to the machine. Hold your arm at a 90-degree angle, palm down. Press the handle straight out in front of you. Stop when your arm is fully extended. Then return slow and steady.
Don’t twist your body. Keep your core tight and your hips square. Your other arm can rest on your side or hold a support pole.
This move builds pushing strength and chest thickness. Since it’s unilateral, it also helps improve shoulder stability.
Try 3 to 4 sets of 8 to 10 reps per side. Go heavier here if your form is good.
5. Single Arm Standing Cable Crossover
This one brings everything together. It works the full chest and stretches your muscles hard. It’s a great finisher for any cable chest workout.
Set the pulley above shoulder height. Grab the handle and step forward until there’s tension. Keep your arm slightly bent and bring the handle across your body to your opposite hip. At the bottom, squeeze and hold for a second. Then return slowly to the top.
Unlike the low-to-high or high-to-low versions, this one moves straight across the body. That’s why it hits your entire pec, especially the inner part.
You’ll feel a deep contraction and a nice stretch with every rep. This is best done with lighter weight and high reps. Try 12 to 15 reps per side.
How to Add These Into Your Workout
You can create a full chest routine using only these five moves. Start with the press variations for power. Then finish with the fly and crossover moves for stretch and definition.
Here’s a sample cable chest workout:
- Single Arm Cable Press – 4 sets of 10 reps each side
- High-to-Low Single Cable Press – 3 sets of 12 reps each side
- Low-to-High Single Cable Fly – 3 sets of 15 reps each side
- Single Arm Cable Chest Fly – 3 sets of 12 reps each side
- Standing Cable Crossover – 2 sets of 15 reps each side
Rest 30 to 60 seconds between sets. Use light to medium weight for most of the workout. Focus on form and that deep chest squeeze.
Why Cables Are Great for Chest
Machines and free weights are good, but cables do something special. They don’t rely on gravity alone. That means your chest works through the full range of motion. Even when you’re returning to the starting point, your pec is still active.
Cables also let you train unilaterally. That helps fix imbalances. If one side is weaker or smaller, you can target it directly. They also reduce joint strain when compared to heavy barbell pressing.
If you’ve hit a plateau with bench press, or just want to shape your chest better, cables are a smart way to go.
Focus on Feel, Not Just Weight
A big mistake with cables is going too heavy. When the weight is too high, your shoulders take over. Your form breaks down. You lose the chest tension that makes these moves work.
Instead, go for moderate loads and perfect technique. Move slow. Pause at the top. Feel your pecs working from the inside.
That mind-muscle connection makes all the difference.
Train Each Side Equally
Since these are all single-arm movements, don’t let one side do more than the other. Use a stopwatch or rep counter to keep things even. Start with your weaker side if needed.
This will help with symmetry and strength balance. Over time, both sides of your chest will look and feel more even.
