Cable Workout Routine for Chest and Triceps Hipertrophy

Did you know that a cable training routine is the best option for gaining muscle mass? Cables help us maintain tension during chest and triceps workouts, focusing on maximizing hypertrophy. This cable training routine for chest and triceps aims to maximize muscle gain.

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Chest and Triceps Cable Workout focused on Hypertrophy

Cable Chest Workout

Cable Triceps Routine

Build Muscle with Effective Cable Chest and Triceps Workout

This training routine is designed to maximize muscle gain in the chest and triceps muscle groups by focusing on cable exercises. To achieve significant muscle growth, follow these steps when performing the routine:

How many days to perform a workout routine?

• The days will depend on the sets we want or are able to perform during the week. If our goal is to do 15 sets per muscle group per week, then we can divide the workout into 2 days, doing 7 sets on one day and 8 sets on the next day for that muscle group. It doesn't matter how you divide it, what matters is that you reach 10 to 16 sets per week for each muscle group.

What is a training set?

A training set is the number of times you repeat an exercise. For a hypertrophic goal, which is muscle gain, it is necessary to perform a minimum of 10 weekly sets per muscle group and a maximum of 20 weekly sets.

What are repetitions? How many repetitions to perform in training?

A repetition is the number of times we perform a movement of an exercise. For example, in bench press, lifting the barbell once is considered one repetition. Depending on our muscle or strength goals, we may be interested in performing a higher or lower number of repetitions.

• In each set, perform 6 to 10 repetitions, giving our maximum effort near muscular failure without reaching it, except in exceptional cases. If we can perform more than 10 repetitions, we execute them until near failure, but that would mean we should have increased the weight.

When to incorporate Dropsets into our routine?

• For this routine, I recommend doing a dropset at the end of the workout. If you're doing a total of 16 sets for chest and triceps on a given day, then 3 or 2 sets out of those 16 should be replaced with a dropset for chest and triceps. Ideally, you should do one dropset for each muscle group per week. Dropsets can also be performed with cables.

Training Progression:

• The training should focus on progressive overload. There are two alternatives to achieve proper training: increasing the weight with each set or starting with the maximum weight and gradually reducing it. The best alternative for muscle gain is to start with the maximum weight and reduce it, as it meets the criteria of 6-10 repetitions per set. However, if you choose to increase the weight with each set, you must push yourself to the true limit of your body. Decreasing weight from heavier to lighter is simpler because you overload your muscles with fewer repetitions. However, when increasing weight from lighter to heavier, you need to increase your repetitions until you reach true muscle overload.

Chest and Triceps Cable Exercise Technique

Tips for executing proper technique and maximizing muscle gain for each chest and triceps exercise with cables:

Cable Chest Press - Adjust the cable handles to shoulder height. Stand in front of the machine with your feet shoulder-width apart. Grab the cable handles with palms facing down and elbows bent at 90 degrees. Maintain proper scapular retraction by pulling your shoulders back and down. Extend your arms forward in a controlled manner until your elbows are almost fully extended. Then, return to the starting position while keeping tension in your chest muscles throughout the movement.

Cable Pec Fly - Adjust the cable handles to shoulder height. Stand in front of the machine with your feet shoulder-width apart. Grab the cable handles with palms facing down and arms slightly bent. Maintain proper scapular retraction and bring your arms out to the sides until you feel a stretch in your chest. Then, return to the starting position while keeping tension in your chest muscles throughout the movement.

Incline Cable Press - Adjust the cable handles to shoulder height. Sit on an inclined bench with your feet flat on the floor. Grab the cable handles with palms facing down and arms bent at 90 degrees. Maintain proper scapular retraction and push your arms up until they are almost fully extended. Then, lower your arms in a controlled manner until your elbows are slightly below your shoulders. Keep tension in your chest muscles throughout the movement.

Cable Skullcrusher - Adjust the cable to an appropriate height and lie down on a flat bench. Grab the cable with arms extended and palms facing up. Maintain proper scapular retraction and lower your arms towards your head, flexing your elbows. Then, extend your arms upwards while keeping tension in your triceps throughout the movement.

Cable Cross Pushdown - Adjust the cable to an appropriate height and stand in front of the machine with your feet shoulder-width apart. Grab the cable with palms facing down and arms bent at 90 degrees. Maintain proper scapular retraction and push your arms down and outward, crossing them at the lowest point. Then, return to the starting position while keeping tension in your triceps throughout the movement.

Cable Overhead Tricep Extension - Adjust the cable to an appropriate height and stand with your back to the machine. Grab the cable with both hands and position it behind your head, keeping your elbows flexed. Maintain proper scapular retraction and extend your arms upwards, moving the cable away from your head until your arms are fully extended. Then, flex your elbows and return to the starting position, keeping tension in your triceps throughout the movement.

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