How to do a Single Arm Cable Press

Authored by Fitbod

About Single Arm Cable Press

Sets Logged
247,082
Popularity Rank
219th
Difficulty
Beginner
Chest Strength
84 mSCORE 25th
Equipment Required
Primary Muscles
Secondary Muscles

Instructions: How To

Single Arm Cable Press is a compound movement that targets your chest, shoulders, and triceps. You’ll be isolating each side of the chest, which forces you to address any strength imbalances between sides. The movement itself closely resembles throwing a punch, and is a great way to build functional strength, especially for combat sports.

  1. Lock the cable machine’s pulley into a rung that’s close to level with your solar plexus.
  2. Attach a handle to the cable machine.
  3. Position yourself in front of the machine so that one hand is inline with the cable’s handle.
  4. Grasp the handle in one hand with your palm facing in.
  5. Step away from the machine until there is tension in the cable.
  6. Get into a shallow lunge position.
  7. Maintain proper form by engaging your core, straightening your back, and gazing forward.
  8. Fully extend the arm that’s not holding the handle out in front of you and position the hand with the handle to your side at about chest height.
  9. Engage your chest to extend the arm holding the handle as if you were throwing a punch while driving your other arm back.
  10. Hold this position at the end of the movement for a moment. Avoid twisting your trunk to assist yourself.
  11. Return to your starting position with control while maintaining tension in your chest.
  12. Repeat this exercise on your other side.

Reps & Weight: How much to lift

Use this calculator to see Fitbod's possible first recommendations for you. This would be your starting line, based on more than 4.5 billion logged sets from 1.1 million users.

  • beginner
    8
    reps
    12.5
    lbs
    1 Rep Max
    15
    lbs
  • intermediate
    8
    reps
    15
    lbs
    20
    lbs
  • advanced
    8
    reps
    17.5
    lbs
    22.5
    lbs

Enter your stats to calculate your Reps & Weight