Single Arm Pulley Decline Press
Single-arm cable press on a decline bench builds lower chest strength while challenging core anti-rotation
ChestIntermediateStrengthPush
At a glance
| Muscles worked | Primary: Lower chest |
|---|---|
| Muscle group | Chest |
| Difficulty | Intermediate |
| 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 to keep your torso square
- Step 3: Press the handle across your body to full extension
- Step 4: Squeeze your chest at the top
- Step 5: Return with control to the starting position, then switch sides
Equipment
- Cable pulley optional
- Decline bench optional
Coaching tips
Benefits
Single-arm cable press on a decline bench builds lower chest strength while challenging core anti-rotation
Common mistakes
Letting the torso rotate toward the working arm
Make it harder
Increase the cable weight or slow the eccentric phase
Make it easier
Reduce the cable weight and keep the range of motion shorter
Breathing
Exhale pressing across, inhale returning
Build a workout with this exercise
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Beginner · 4 sets × 10-12 each sideGeneral 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.