1 / 4Single-Arm Cable Chest Press
A chest press with one cable at a time. Working one side fixes strength differences between arms and makes your core work to keep you square.
ChestTricepsCore
- Level
- Intermediate
- Equipment
- Cable
- Main muscle
- Chest
- Also works
- Triceps, Core
- Beginner sets
- 3 × 8–12
- Rest
- 90 seconds
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See the app · coming soonHow to do it
- 1Set a pulley at chest height and hold the handle in one hand.
- 2Face away from the machine in a split stance.
- 3Press the handle forward without twisting your body.
- 4Return slowly, then switch arms.
Common mistakes
- Twisting the body to push the handle
- Letting the shoulder roll forward at the end
- Using the same heavy weight as the two-arm press
Tips
- Stand side-on in a split stance and brace your stomach
- Press straight forward at chest height without rotating
- Start with your weaker arm and match the reps on the other side
Questions
Why train one arm at a time?
It shows and fixes a weaker side, and the core works hard to stop you twisting.
How heavy?
Lighter than half of your two-arm press at first, so you can stay square.
More Chest exercises
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