How to Do
How to Do Cable Chest Press with One Arm
The bench press should begin with good posture to avoid injury. Brace the spine by drawing your lower abdomen inward. Your core muscles should be activated to support your posture as you perform the exercise.
If any pain is experienced, immediately stop the bench press.
Beginning
Beginning Cable Chest Press with One Arm
1. Place your feet beneath your shoulders and stand tall.
2. Dumbbells should be held in a neutral grip with palms facing inward.
3. Raise your arms at a 45-degree angle up and to the sides.
4. After a brief pause, carefully drop your arms back to their starting position.
5. Perform 2 to 3 sets of 8 to 12 reps.
Movement
Cable Chest Press with One Arm Movement
1. In front of a cable station, take a staggered stance facing away from the weight stack. Reach behind you and grip the D-handle attachment with one hand, palm facing outward, with the D-handle attachment positioned at chest height.
2. For balance, keep the opposing hand straight in front of you.
3. Pull your front arm back to your shoulders while pushing your back hand forward, straightening it in front of your chest. To return to the starting position, pause, then reverse.
Benefits
Cable Chest Press with One Arm Benefits
The single-arm cable chest press is a chest, shoulder, and triceps-focused upper-body strength exercise. Using a cable to do the exercise guarantees that resistance is applied to the muscles throughout the whole range of motion. When you do the exercise on each arm separately, both arms get a fair amount of work.
