Exercise guide · Chest
Cable Single-Arm Chest Press
The Single-Arm Chest Press (Cable) is a unilateral standing press that trains the chest while the trunk resists rotation. Unlike the bilateral cable chest press, one handle moves at a time from a split stance.
- Targets: Chest
- Equipment: Cable
- Type: Compound
Step by step
How to do the Cable Single-Arm Chest Press
- Set one cable handle around mid-chest height, stand facing away from the stack, and take the handle in the working hand.
- Step into a stable staggered stance, brace the trunk, and position the elbow slightly behind the torso with the wrist stacked over it.
- Press the handle forward and slightly inward until the arm is nearly straight without allowing the shoulders or hips to rotate.
- Pause with the hand in front of the chest and keep the shoulder blade controlled rather than reaching excessively.
- Return the handle slowly to the start, complete the set, and repeat with the other arm and the opposite stance.
Form cues
- Press from one side
- Resist torso rotation
- Keep the wrist stacked
- Control the return
Common mistakes
- Using two handles and turning it into a bilateral cable press
- Rotating the torso to push the handle forward
- Letting the elbow flare directly out to the side
- Standing too close to the stack to maintain cable tension
Muscles worked
Primary
Chest
Secondary
Triceps and Front delts
Safety: Use a load you can control without twisting, keep the cable clear of your body, and step forward and backward carefully while holding the handle. Stop for sharp shoulder, chest, elbow, or back pain.
Alternatives
