Single Arm Pulley Decline Press with a Twist
Adding a torso twist to the single-arm decline press engages the obliques alongside the chest
ChestAdvancedStrengthPush
At a glance
| Muscles worked | Primary: Lower chest and obliques |
|---|---|
| Muscle group | Chest |
| Difficulty | Advanced |
| Type | Strength · Push |
| Sets & reps | 3 sets × 10-12 each side |
| Estimated calories burned | ~55 kcal |
How to do it
- Step 1: Lie back on a decline bench facing a low pulley, holding the handle in one hand at chest level
- Step 2: Brace your core and press the handle across your body
- Step 3: Twist your torso slightly as you press to full extension
- Step 4: Return with control, untwisting back to the starting position
- Step 5: Repeat for the set, then switch sides
Equipment
- Cable pulley optional
- Decline bench optional
Coaching tips
Benefits
Adding a torso twist to the single-arm decline press engages the obliques alongside the chest
Common mistakes
Rotating from the lower back instead of the torso and core
Make it harder
Increase the cable weight or exaggerate the twist range
Make it easier
Press straight without the twist to isolate the chest
Breathing
Exhale pressing and twisting, inhale returning
Build a workout with this exercise
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Beginner · 3 sets × 10-15 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.