Beginner
Single-Arm Cable Chest Press
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Single-Arm Cable Chest Press provides strength to the upper body with particular emphasis on the shoulders, chest, and triceps. You can do it one arm at a time and adjust the height of each push to target different areas of your chest.
Exercise Instructions
-
Step 1
Stand in a staggered stance in front of the cable station, facing away from the weight stack. With the D-handle at chest level, reach behind you and hold it with one hand, palm facing out. -
Step 2
Keep your opposite hand in front of you to keep your balance. -
Step 3
Push the arm from behind forward, straightening it in front of the chest and pulling the front arm to the shoulders. Pause, then return to the starting position.
Muscle Groups
Single-Arm Cable Chest Press targets Abs, Pecs, Shoulders, Triceps as seen below.
Exercise Tips
- Keep your back straight, and your spine extended.
- Fully extend the push lever for a full range of motion.
- Take a firm stance for stability.
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