Single-Arm Cable Chest Press
Improves chest strength and stability
ChestAdvancedStrengthPush
At a glance
| Muscles worked | Primary: Chest. Secondary: shoulders, stabilizers |
|---|---|
| Muscle group | Chest |
| Difficulty | Advanced |
| Type | Strength · Push |
| Sets & reps | 4 sets × 10-12 each arm |
| Estimated calories burned | ~90 kcal |
How to do it
- Step 1: Setup — Stand with feet shoulder-width apart, facing the cable machine.
- Step 2: Initiation — Engage core and press the cable.
- Step 3: Mid-phase — Keep elbow slightly bent.
- Step 4: End-position — Squeeze chest muscles.
- Step 5: Return — Control the cable back to start.
- Step 6: Breathing and rhythm reminder — Focus on stability.
- Step 7: Safety note — Keep shoulders down and away from ears.
Equipment
- Cable machine
Coaching tips
Benefits
Improves chest strength and stability
Common mistakes
Letting the shoulders roll forward. Not engaging core.
Make it harder
Increase weight or reps
Make it easier
Decrease weight or reps
Breathing
Inhale during press, exhale during return
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
Try it free in BmarchaiMore chest exercises
Single Arm Pulley Decline Press
Intermediate · 3 sets × 10-12 each sideBodyweight Decline Wide Close Fly on Situp Bench
Intermediate · 3 sets × 10-12 repssmithmachine situp to shoulder press on situpbench
Beginner · 3 sets × 10-12 repsStanding Cable Press
Intermediate · 3 sets × 10-12 repsbodyweight pec dec seated
Beginner · 3 sets × 10-12 repsKneeling Push-Up
Beginner · 3 sets × 8-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.