Single Arm Pulley Chest Press For Runners And Martial Arts
Improves chest strength and endurance for runners
ChestBeginnerStrengthPress
At a glance
| Muscles worked | Primary: pectoralis major. Secondary: anterior deltoids, triceps |
|---|---|
| Muscle group | Chest |
| Difficulty | Beginner |
| Type | Strength · Press |
| Sets & reps | 3 sets × 12 reps |
| Estimated calories burned | ~4 kcal |
How to do it
- Step 1: Setup — stand facing the cable machine with your feet shoulder-width apart
- Step 2: Initiation — grip the handle with your left hand and press the cable away from you
- Step 3: Main movement — extend your arm fully, squeezing your chest muscles
- Step 4: End position — hold for a brief moment, then return to the starting position
- Step 5: Return — control the cable as you return to the starting position
- Step 6: Breathing reminder — exhale on the press and inhale on the return
Equipment
- Cable machine
Coaching tips
Benefits
Improves chest strength and endurance for runners
Common mistakes
Letting the cable sag or using momentum
Make it harder
Increase weight or reps as you get stronger
Make it easier
Decrease weight or reps if you're struggling
Breathing
Exhale on press, inhale on return
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Advanced · 4 sets × 6-10 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.