One-Arm Cable Chest Press

Exercise / Chest

One Arm Cable Chest Press

The one-arm cable chest press is a unilateral cable exercise, which means it is performed using one arm at a time, as opposed to bilateral exercises that involve both arms working together simultaneously. Unilateral exercises like the one-arm cable chest press are beneficial because they can help to correct muscle imbalances and develop strength and stability in each arm individually.

How to do:

One Arm Cable Chest Press

Here are the steps to perform the exercise correctly:

  1. Adjust the cable machine: Start by adjusting the cable machine so that the handle is at chest height.
  2. Position yourself: Take a step forward with one foot and keep your feet shoulder-width apart. Hold the handle with one hand and bring it to your chest.
  3. Engage your core: Engage your core muscles to keep your torso stable throughout the exercise.
  4. Push the handle: Press the handle forward until your arm is fully extended but not locked out. Keep your elbow close to your body and avoid twisting your torso.
  5. Slowly return to starting position: Slowly return the handle to your chest and repeat for the desired number of repetitions.
  6. Switch sides: Once you have completed the desired number of reps, switch sides and repeat the exercise with your other arm.

One-Arm Cable Chest Press – Benefits

  • The one-arm cable chest press is an upper body strength exercise that targets the chest, shoulders, and triceps. The tension in the cable provides a softer and more continuous resistance than free weights that can be affected by momentum. Thanks to constant resistance, it triggers the work of many small stabilizing muscles in your core in addition to the chest muscles.
  • Performing the exercise on each arm separately allows both chest to work equally. Standing during the exercise allows for more total body muscle integration and increases the functional nature of the movement. Thanks to free work, you do not experience muscle imbalance, your muscles develop equally and you feel that you are experiencing pump at the end of the exercise.

One Arm Cable Chest Press – Muscles Worked

Target - Pectoralis Major, Sternal
Synergists - Pectoralis Major, Clavicular
Synergists - Anterior Deltoid
Synergists - Triceps Brachii
Synergists - Serratus Anterior
Synergists - Obliques
Synergists - Quadratus Lumborum
Synergists - Psoas major
Synergists - Iliocastalis lumborum
Synergists - Iliocastalis thoracis
Synergists - Tensor fasciae latae
Synergists - Gluteus medius
Synergists - Adductors, Hip
Dynamic Stabilizers - Biceps Brachii
Stabilizers - Rectus Abdominis
Antagonist Stabilizers - Erector Spinae
One Arm Cable Chest Press