One-Arm Cable Chest Press

Overview

How to do it

1. 1

   Adjust the cable machine

   Set the cable so the handle sits at chest height.

2. 2

   Position yourself

   Step forward with one foot and place your feet shoulder-width apart. Grip the handle with one hand and bring it to your chest.

3. 3

   Engage your core

   Tighten your core muscles to keep your torso steady during the exercise.

4. 4

   Push the handle

   Press the handle straight forward until your arm is fully extended but not locked out. Keep your elbow close to your body and do not twist your torso.

5. 5

   Slowly return to starting position

   Bring the handle back to your chest slowly, then repeat for the desired number of repetitions.

6. 6

   Switch sides

   After you complete the desired number of reps, change sides and perform the exercise with your other arm.

Muscles worked

Target

Pectoralis Major، Sternal

Synergists

Pectoralis Major، Clavicular، Anterior Deltoid، Triceps Brachii، Serratus Anterior، Obliques، Quadratus Lumborum، Psoas major، Iliocastalis lumborum، Iliocastalis thoracis، Tensor fasciae latae، Gluteus medius، Adductors، Hip

Dynamic stabilizers

Biceps Brachii

Stabilizers

Rectus Abdominis

Antagonist stabilizers

Erector Spinae