The single-arm cable chest press is an upper body strength exercise that targets the chest, shoulders, and triceps. Performing the exercise with a cable ensures resistance remains on the muscles throughout the entire range of motion. Performing the exercise on each arm separately allows both arms to work equally. Standing during the exercise allows for more total body muscle integration and increases the functional nature of the movement.
Instructions
Stand in a staggered stance in front of a cable station, facing away from the weight stack. With the D-handle attachment positioned at your chest height, reach behind you and grab it with one hand, your palm facing outward. Hold the opposite hand straight in front of you for balance.
Push your back hand forward, straightening it in front of your chest while pulling your front arm back to your shoulders. Pause, then reverse to return to the starting position.
Trainer’s Tips
Maintain a flat back and long spine.
Fully extend your pressing arm to achieve a full range of motion.
