Cable Chest Crush
Targets the outer chest muscles and improves overall chest development
ChestIntermediateStrengthPush
At a glance
| Muscles worked | Primary: Outer Chest. Secondary: anterior deltoids |
|---|---|
| Muscle group | Chest |
| Difficulty | Intermediate |
| Type | Strength · Push |
| Sets & reps | 4 sets × 12-15 reps |
| Estimated calories burned | ~85 kcal |
How to do it
- Step 1: Setup — Stand facing the cable machine with the cables at chest height.
- Step 2: Initiation — Press the cables forward, squeezing your chest muscles and extending your arms.
- Step 3: Mid-phase — Continue pressing the cables forward, keeping your core engaged and your shoulders stable.
- Step 4: End-position — Fully extend your arms, squeezing your chest muscles at the top of the movement.
- Step 5: Return — Slowly lower the cables back to the starting position, maintaining control throughout the movement.
- Step 6: Breathing and rhythm reminder — Focus on your breathing and maintain a consistent rhythm.
- Step 7: Safety note — Avoid using excessive momentum or letting the shoulders roll forward.
Equipment
- Cable machine
Coaching tips
Benefits
Targets the outer chest muscles and improves overall chest development
Common mistakes
Letting the shoulders roll forward or using excessive momentum
Make it harder
Increase the weight or use a slower tempo
Make it easier
Decrease the weight or use a faster tempo
Breathing
Exhale during the crushing phase, inhale during the return
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 3 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.