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Single-Arm Cable Chest Press

One arm on a cable: chest with constant tension and a strong anti-rotation demand on the core.

  • Compound
  • Cable
  • Beginner

How to do it

  • Pulley at chest height, staggered stance
  • Press forward without rotating your trunk
  • Control the return

Sets, reps and tempo

Ranges: 8–12 reps · 1–3 RIR

Tempo: Lower for 2–3 s into the stretch and press with intent

Common mistakes

  • Rotating your trunk towards the pulley
  • Taking a step to cheat

Muscles worked

Primary

  • Chest

Secondary

  • Triceps
  • Shoulders
  • Core / abs

Alternatives

PreviousDecline Cable Press
Form animation: Single-Arm Cable Chest Press
The same animation you see in the app while logging the set.
Type
Compound
Equipment
Cable
Level
Beginner
Pattern
Horizontal push
Stimulus / fatigue
Medium
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