Move gently and stop if you feel sharp pain, dizziness, numbness, or symptoms that feel unsafe. This routine is general fitness guidance, not medical care.
Exercises
1. Cable Chest Press
3 sets 路 10 reps 路 45s rest
The main press of the session. Cables keep the chest loaded even at full extension.
Steps
Set both cable pulleys to chest height and grip a single handle in each hand with an overhand grip.
Step forward into a staggered stance with one foot ahead of the other and brace your core hard.
Start with the handles by your chest, elbows tucked at about 60 to 75 degrees from your torso.
Press both handles forward in a slight arc until your arms meet at full extension in front of your chest.
Squeeze the chest at the top, then return the handles slowly to the start over 2 to 3 seconds.
Repeat for 10 to 15 reps, keeping the torso upright and the staggered stance locked the whole set.
Cues
Blades back.
Press and meet.
Slow return.
Common mistakes
Leaning the torso forward to push the handles instead of pressing cleanly with the chest and arms.
Letting the elbows flare wide to shoulder height, which strains the front shoulders.
Allowing one arm to lead the press, creating uneven loading and shoulder asymmetry over time.
Cutting the range short on the way back, missing the chest stretch that drives growth.
2. Cable Incline Bench Press
3 sets 路 10 reps 路 45s rest
The incline angle shifts work toward the upper chest and front shoulders.
Steps
Set an incline bench to about 30 to 45 degrees between two cable stations with low pulleys and single handles.
Sit back into the bench and press both handles up so the arms are extended over the upper chest.
Lower the handles to upper-chest level with the elbows tracking at about 60 to 75 degrees from your torso.
Pause at the bottom with a deep stretch across the upper chest and a tight upper back.
Press the handles back up in a slight arc until they meet above the upper chest at full arm extension.
Squeeze the upper chest at the top and repeat for 8 to 12 controlled reps.
Cues
Ribs stay down.
Press up and in.
Elbows at 45.
Common mistakes
Setting the bench too steep, which turns the press into a shoulder-dominant lift.
Letting the elbows flare wide, straining the front shoulders and reducing upper-chest engagement.
Pressing too fast and skipping the stretch, missing the highest-tension portion of the rep.
Lifting the hips off the bench for leverage, which destabilizes the press.
3. Cable Decline Bench Press
3 sets 路 10 reps 路 45s rest
Declining shifts the emphasis to the lower chest and takes strain off the shoulders.
Steps
Set a decline bench between two cable stations with both pulleys at the lowest position and single handles attached.
Lock your feet under the pads and lie back, then press both handles up over your lower chest.
Lower the handles to chest level with the elbows tracking at about 60 to 75 degrees from your torso.
Pause briefly at the bottom with a deep chest stretch, keeping the upper back tight against the bench.
Press the handles back up in a slight arc until they meet above the lower chest at full extension.
Squeeze the chest hard at the top and repeat for 8 to 12 reps with controlled tempo.
Cues
Chest leads.
Short pause low.
Even tempo.
Common mistakes
Letting the elbows flare wide, which strains the front shoulders and pulls focus off the lower chest.
Rushing the descent and missing the deep chest stretch that drives hypertrophy.
Pressing the handles unevenly, creating side-to-side imbalances over time.
Lifting the hips off the bench for leverage, which destabilizes the press and risks back strain.
4. Cable Pec Fly
3 sets 路 12 reps 路 40s rest
Move from the shoulders in a wide arc rather than pressing. Lighter than it looks.
Steps
Set both cable pulleys to chest height and grip a single handle in each hand with a slight elbow bend.
Step forward into a staggered stance and lean slightly forward at the hips with a tall chest.
Start with the arms stretched out wide in line with your chest, palms facing forward.
Bring both handles together in a wide arc by squeezing the chest, finishing with hands meeting in front of you.
Pause at the top with a hard chest squeeze, keeping the elbow bend locked the whole way.
Open the arms back out slowly over 2 to 3 seconds and repeat for 12 to 15 reps.
Cues
Slight elbow bend.
Hug, do not press.
Feel the stretch.
Common mistakes
Bending the elbows mid-rep, which turns the fly into a sloppy press and loses the chest focus.
Letting the hands drop too far behind the body, overstretching the front shoulders.
Rushing the opening phase, throwing away the slow return where most of the chest tension lives.
Using the torso to swing the handles together instead of squeezing with the chest.
5. Cable Bench Chest Fly
3 sets 路 12 reps 路 40s rest
Lying down removes balance from the equation so the chest finishes the session under tension.
Steps
Position a flat bench between two cable stations and set both pulleys to the lowest position with single handles.
Lie back on the bench and press both handles up over your chest with a slight bend in your elbows.
Lower the handles out to your sides in a wide arc, keeping the elbow angle locked the whole way down.
Stop when your hands are roughly level with your shoulders and you feel a deep stretch across the chest.
Bring the handles back together in the same arc by squeezing the chest, finishing with the hands meeting above you.
Pause at the top with a hard chest squeeze, then repeat for 10 to 15 controlled reps.
Cues
Long arms.
Open to the stretch.
Squeeze in the middle.
Common mistakes
Bending the elbows mid-rep, which turns the fly into a sloppy press and shifts load off the chest.
Dropping the hands too far below shoulder level, overstretching the front shoulders and risking joint strain.
Rushing the lowering phase, where most of the chest-building tension lives.
Letting the shoulders roll forward off the bench, losing the stable platform that keeps the chest loaded.