Sculpt Those Pecs: Top 5 Lower Chest Cable Exercises

If you’ve been weightlifting for a while, you probably discovered that building the body of a Greek god can be more technical than expected. For example, if you want to sculpt your chest, you must target all its sections, so you may need to add lower chest cable exercises to your workout plan. 

For that reason, this article is all about lower chest cable exercises: why do them, the best ones, tips, and routine recommendations. 

By the end of this piece, you’ll be ready to start your aesthetic workout and crush your gym goals. Read on!

Why Focus on Lower Chest Cable Exercises?

The lower section of your chest is called the external head of the pectoralis major. This section is often overlooked in most chest day routines  compared to the upper and middle chest. However, working out the lower chest is essential for conquering those good-looking jacked pecs everyone dreams of.

And to achieve that goal, cable exercises are an excellent choice. Due to the nature of the cable machine, cable exercises are excellent for targeting the lower chest because they allow for a more controlled and isolated movement, ensuring that the lower chest muscles are fully engaged.

Finally, besides looking amazing, studies show that a strong chest means less chance of shoulder injuries during the practice of several sports that involve overhead arms or throwing movements such as basketball, volleyball, and swimming. 

The 7 Best Lower Chest Cable Exercises

Below we picked our favorite lower chest cables exercises and put them in a list for you. Check them out and pick the ones you like the most!

1. Cable Decline Fly

The cable decline fly is one of the best cable exercises for the lower chest out there. It is a chest isolation exercise similar to the traditional dumbbell fly, though the factor that makes it stand out is the added benefit of constant tension added by the cables.

How to Perform:

1. Attach handles to the high pulleys of a cable machine. 
2. Stand in the middle of the machine with your feet planted on the ground. Grab the handles with your palms facing each other and extend your arms above your chest.
3. Lower your arms out to the sides in a wide arc until you feel a stretch in your chest. Give your elbows a slight bend.
4. Bring your arms back to the starting position. Remember to squeeze your chest muscles at the top.
5. Repeat for the desired amount of sets and reps.

2. Single Arm Cable Fly

This is a variation of the cable fly done with a single arm. This allows for unilateral training, ensuring balanced development of the lower chest muscles. It's important to maintain a balanced physique because it looks good and muscle imbalances can lead to injuries.

How to Perform:

1. Attach a handle to the high pulley of a cable machine.
2. Stand sideways to the machine, holding the handle with the arm furthest from the machine. Extend your arm out to the side.
3. With a slight bend in your elbow, bring the handle across your body to the opposite side, focusing on squeezing your lower chest.
4. Slowly return to the starting position.
5. Repeat for the desired amount of sets and reps.

3. Cable Decline Press

This exercise is the cable machine variant of the decline bench press. They are very similar in execution and benefits, the big difference is the constant tension provided by the cables.

How to Perform:

1. Attach handles to the pulleys of a cable machine at about head height or slightly higher. 
2. Stand in the middle of the cable machine and grab the handles with your palms facing forward and your elbows bent at 90 degrees.
3. Press the handles upward until your arms are fully extended, focusing on squeezing your lower chest muscles.
4. Slowly lower the handles back to the starting position.
5. Repeat for the desired amount of sets and reps.

4. Low Cable Crossover

This exercise is  excellent  for targeting the lower chest, providing a deep stretch and a powerful contraction. The low cable crossover is done by pulling  the handles in a low-to-high motion with the movement ending at about head height.

How to Perform:

1. Attach handles to the low pulleys of a cable machine.
2. Stand in the center of the machine with a handle in each hand, palms facing up. Step forward to create tension in the cables.
3. With a slight bend in your elbows, bring the handles upward and together in front of your lower chest, crossing one hand over the other.
4. Slowly return to the starting position, keeping tension in the cables.
5. Repeat for the desired amount of sets and reps.

5. Kneeling x Press

This is an excellent exercise for targeting the lower chest muscles while also engaging the core and stabilizer muscles. The kneeling position helps to isolate the chest by reducing the involvement of the lower body, allowing for a more focused workout. 

1. Set the pulleys of a cable machine to a low position and attach handles.
2. Kneel in the middle of the machine, holding a handle in each hand with your palms facing forward.
3. Position your knees shoulder-width apart and engage your core for stability.
4. Press the handles forward and upward, bringing them together in front of your chest.
5. Focus on squeezing your lower chest muscles at the top of the movement.
6. Slowly return to the starting position, maintaining control.
7. Repeat for the desired amount of sets and reps.

6. Jackhammer pushdown

This exercise combines the benefits of a pushdown with a focus on the lower chest, providing a powerful contraction. The Jackhammer Pushdown not only helps in isolating the lower chest muscles but also engages the triceps, making it a full upper body exercise.

1. Attach a straight bar to the high pulley of a cable machine.
2. Stand facing the machine and grasp the bar with an overhand grip, hands shoulder-width apart.
3. Keep your elbows close to your body and push the bar down until your arms are fully extended.
4. Focus on squeezing your triceps and lower chest at the bottom of the movement.
5. Slowly return the bar to the starting position.
6. Repeat for the desired amount of sets and reps.

7. Decline Cable Press

This is a powerful exercise that strongly targets the lower chest. It serves as an excellent substitute for traditional bodyweight dips, offering a similar range of motion and muscle engagement but with the added benefit of adjustable resistance. Incorporating the decline cable press into your routine is sure to help you achieve your lower chest goals.

1. Set the pulleys of a cable machine to a high position and attach handles.
2. Position a decline bench in the middle of the machine and lie down with your head lower than your feet.
3. Grasp the handles with your palms facing inward and your arms fully extended.
4. Bring the handles downward and together, focusing on squeezing your lower chest muscles.
5. Slowly return to the starting position, maintaining control.
6. Repeat for the desired amount of sets and reps.

Workout Routines For Lower Chest Cable Exercises

Now you are probably wondering: “How many chest exercises should I do per workout?”, but don’t worry, we got you covered! Below you can check some chest workout routines we’ve prepared so you can crush your next chest day.

The first one is utilizing only the lower chest cable exercises discussed in these articles and the second is a more comprehensive full chest exercise routine. 

As you can see, besides the chest exercises we’ve also put chest warm-up and cool-down times. These are not optional! Warming up and cooling down is essential to prevent injuries and get the most out of your training session

Final Word

You are now ready to conquer the lower chest cable exercises! Follow the lower chest cable exercises mentioned above and your lower chest will be strong and well-defined in due time. The secret, as it often is at the gym, is consistency and enjoying the process. 

But if you want to spice things up, we’ve made it simple to work on customized fitness plans or to introduce a little friendly competition to your fitness community by sharing exercises with your friends. Get started for free through the Flex fitness app.