STRENGTH

How to Do

How to Do Single Arm Cable Chest Press

The single arm cable chest 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 single arm cable chest press.

Beginning

Beginning Single Arm Cable Chest Press

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

Single Arm Cable Chest Press 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

Single Arm Cable Chest Press 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.

Standing Cable Chest Press With Split Stance
Standing Cable Chest Press
Standing Cable Chest Press in Split Stance With Alternating Arms
Standing Single Arm Cable Press With Split Stance
Standing Incline Cable Press
Standing Incline Cable Press With Split Stance
Standing Decline Cable Press With Split Stance
Incline-decline Standing Cable Chest Press With Split Stance

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