Cable Fly Alternatives: 10 Ways to Build a Bigger Chest Without a Cable Machine

Why do it: The dumbbell fly mimics the movement of the cable fly exercise, making it an effective alternative to stretch and contract your chest muscles. 

How to do it: 

1. Lie flat on a weight bench with a dumbbell in each hand and your palms facing each other. 
2. Extend your arms above your chest, keeping a slight bend in your elbows. 
3. Slowly lower the dumbbells to the side in a controlled arc motion until your arms are about parallel with the bench.
4. Bring the dumbbells back up to the starting position, squeezing your chest muscles at the top of the movement. 
5. Repeat for the desired number of repetitions. 

Why do it: Level up your chest fly workout by raising your flat bench to an incline position. Changing the angle will engage your upper pecs more, helping create a fuller chest.

How to do it:

1. Set an adjustable weight bench to a 30- to 45-degree incline. 
2. Lie on the bench with a dumbbell in each hand so your palms face each other. 
3. Extend your arms above your chest, keeping a slight bend in your elbows. 
4. Slowly lower the dumbbells out to the sides in a controlled arc motion until you feel a good stretch on your pecs. 
5. Raise the dumbbells back up to the starting position, squeezing your chest muscles at the top of the movement.
6. Repeat for the desired number of reps.

Why do it: Another muscle- and strength-building movement that engages your upper pecs, the incline dumbbell press is a permanent part of my training program. Focus on time under tension by accentuating the eccentric (lowering) phase of this compound exercise. 

How to do it:

1. Set an adjustable weight bench to a 30- to 45-degree angle.
2. Lie on the bench with a dumbbell in each hand so your palms face away from you. 
3. Retract your shoulder blades, engage your core, and press the dumbbells up above your chest until your arms are almost fully extended.
4. Carefully lower the dumbbells to the sides of your chest. 
5. Repeat for the desired number of reps. 

RELATED: Concentric Vs Eccentric

Why do it: The dumbbell pullover is a versatile exercise that targets your chest and upper-back muscles and your core. You can also make this a unilateral exercise by performing single-arm pullovers.

How to do it:

1. Place your upper back lengthwise on a flat bench. 
2. Hold a single dumbbell at the top with both hands above your head. 
3. Anchor your feet so your knees are at a 90-degree position. 
4. Lower the dumbbell behind your head, keeping your elbows slightly bent and pointed forward. 
5. Reach back until you feel a deep stretch in your lats and chest, then pull the weight back up to the starting position. 
6. Repeat for the desired number of reps.

Why do it: The chest dip is an excellent compound exercise that targets your lower chest, shoulders, triceps, and upper back. You can make it more difficult by changing the tempo or adding resistance by placing chains around your neck, securing a weight plate around your waist, or wearing a weighted vest. 

How to do it:

1. Hold onto parallel dip bars or rings so your wrists are neutral, lifting your body off the ground by extending your arms. 
2. Lean forward slightly to further activate your chest muscles.
3. Engage your core, keep your elbows tucked close to your sides, and lower your body until your upper arms are parallel to the floor. 
4. Straighten your arms to push yourself back up to the starting position.
5. Repeat for the desired number of reps.

RELATED: Dips Vs Pull-Ups

Why do it: The pec deck machine isolates your chest muscles using a similar motion to the cable fly. However, the guided movement and safe setup may make it better for beginners. You can also turn around and use this machine for back workouts. 

How to do it:

1. Sit on the pec deck machine with your back against the pad and feet flat on the floor. 
2. Set the seat height so the handles are at chest level. 
3. Grab the handles with your palms facing forward and your elbows slightly bent. 
4. Bring the handles together in front of you, contracting your chest muscles at the top of the movement. 
5. Slowly return to the starting position.
6. Repeat for the desired number of reps. 

Why do it: The machine chest press gives you a bench press-like experience on a stable platform. This can be a safe alternative for beginners who aren’t quite ready for a barbell and weight plates. 

How to do it:

1. Sit on the chest press machine with your back against the pad. 
2. Adjust the seat so the handles are level with your mid-chest and no deeper than chest level. 
3. Grip the handles with your elbows bent at 90 degrees. 
4. Press forward until your arms are fully extended. 
5. Slowly lower the weight back to the starting position.
6. Repeat for the desired number of reps.

Why do it: First, the bench press involves multiple muscle groups, which naturally gives it a leg up on isolation exercises. Second, you can play with variables like tempo, hand position, and intensity to tailor it to your goals and abilities. Lastly, you can easily swap out a barbell bench press for a dumbbell bench press to address any muscular imbalances.

How to do it:

1. Load a barbell with weight plates and lie on a flat weight bench. 
2. Grip the bar with your hands about shoulder-width apart. 
3. Arch your lower back slightly and plant your feet firmly into the ground. (Some lifters may prefer to perform the exercise with a flat back, which will make the leg drive element less prevalent.)
4. Unrack the bar, then carefully lower it toward your chest. 
5. Touch the bar to your chest, then press it back to the starting position. 
6. Repeat for the desired number of reps.

RELATED: What Muscles Does the Bench Press Work?

Why do it: The push-up is a staple bodyweight exercise that offers plenty of versatility. Perform the standard version to equally target your chest, pecs, and upper back. Move your hands closer together for more triceps activation. Or, add a plyometric element like clapping for a dynamic variation that tests your coordination and athleticism. 

How to do it:

1. Start in a plank position with your hands slightly wider than shoulder-width apart.
2. Lower your body until your chest nearly touches the floor, keeping a straight line from head to heels.
3. Push back up to the starting position. 
4. Repeat for the desired number of reps.

RELATED: 17 Push-Up Variations