15 Minutes Beginner Chest Workout with Cable Machine
A 15 minutes strength workout targeting your chest using cable machine equipment. 3 exercises, 13 total sets, designed for beginner lifters.
15 Minutes
Duration
13
Total Sets
3-6 reps
Rep Range
~228
Est. Calories
The Workout
Start with this as your primary movement. Warm up with 2 lighter sets first.
Form cues
- Set both cables to the lowest position.
- Step forward, leaning slightly, with cables behind you.
- Bring your hands together in front of you at upper chest height.
Set the pulleys to shoulder height for mid-chest, high for lower chest, or low for upper chest.
Form cues
- Set the pulleys to shoulder height for mid-chest, high for lower chest, or low for upper chest.
- Step forward slightly with one foot for balance and lean forward with a slight bend.
- Keep a slight bend in your elbows throughout — imagine hugging a large tree.
Finish strong — take the last set close to failure.
Form cues
- Set an adjustable bench to 30-45 degrees between two low cable pulleys.
- Grab the handles and start with arms extended out to your sides, elbows slightly bent.
- Bring the handles together above your upper chest in a wide hugging arc.
Why This Workout Works
This workout is built around the principles of strength training. Center your program around the big compound lifts: squat, bench press, deadlift, and overhead press. Use heavy loads (80-95% 1RM) with low reps and full recovery between sets. Periodize intensity — not every session should be a max effort.
Training Parameters
- Rep Range: 3-6 reps — heavy enough for maximal force production
- Rest Periods: 3-5 minutes — full recovery between heavy sets
- Sets Per Exercise: 4-6 sets — optimized for strength
Chest Training Tips
- *Retract your shoulder blades on every pressing movement to protect your shoulders and maximize chest activation.
- *Vary your incline angle every 4-6 weeks to hit upper, mid, and lower fibers.
- *Control the eccentric (lowering) phase for at least 2 seconds to increase time under tension.
Get this chest workout personalized for you
Revy's AI will analyze your training history, recovery status, and strength levels to customize every set, rep, and weight for maximum strength results.